*Fall/Winter Holiday Schedule HERE

WOD:

1) Hang Clean + Below the Knee Hang Clean + Clean + Jerk: Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps, Touch-and-Go off the floor.

2) Push Press: 5 Reps Every 2:00 x 3 sets

Performed from the floor. Reference last week for loading, work to build heavier than last week.

3) AQAP:

15 Burpee Pull-ups

50 Wall Balls 20/14

15 Burpee Pull-ups

50 Hang Power Cleans 95/65

Extra Work:

4) Overhead Lunges: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible.

5) Ring Dips: 10 minutes

Work on any facet of a Ring Dip.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE