*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Use this as warm-up. Rest 90-120 seconds between sets.

2) 3-Position Clean (Floor, Knee, Mid-Thigh): Max for Day

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

3) Clean Pull off Riser: 5 @ 108%, 5 @ 113%, 5 @ 118%

Warm-up as needed. Rest 2-3 minutes between sets. Use the same riser height you used Monday. Use straps if you need them/have them.

4) Front Squat: 3 @ 70%, 3 sets of 3 @ 73%

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

5) Romanian Deadlift: 3 sets of 5 @ 53% of Deadlift

Warm-up as needed. Rest 90-120 seconds between sets. 3 second Tempo on the Descent.

6) Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position/activation, not loading.

7) Cable Hamstring Curls: 100 Reps

Use a loading that allows you to hit 30-40 reps to start.

Session B:

1) Strict Handstand Push-up: 10 minute EMOTM

Pick a rep scheme you can maintain for all 10 sets. If you can perform 10 Unbroken no problem for all 10 sets than work to a deficit.

2) Weighted Strict Ring Dip: 5 sets of 3

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

3) Every 6:00 x 5 sets:

21/15 Calorie Assault Bike

18 Wall Balls 20/14

15 Toes-to-bar

12 Bar Facing Burpees

9 Clean and Jerk 115/75

Rotate order of movements each round. Keep track of time to complete each round.

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