*Winter Sniffels HERE

WOD:

Session A:

1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate

Warm-up as needed. Rest 90-120 seconds between sets.

2) 2 Pause Jerk + Jerk: Max for Day

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build to a heavy set for the day.

3) Behind the Neck Push Press: 5 @ 70%, 3 sets of 5 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets. Percentage off of your normal Push Press if you don’t know your BTN Push Press. Performed in your Jerk Grip.

4) Power Clean: 3 @ 70%, 3 sets of 3 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps.

5) Football Bar Wide Grip: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

6) Seated Arnold Press: 4 sets of 8

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

Session B:

1) 7-5-3 minutes for Max Calories:

Ski Erg

Bike Erg

Row Erg

This is a total of 45 minutes. Perform on a running clock to focus on transitioning quick from one machine to the next. 

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