*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Snatch + 3 Push Jerk (Snatch Grip BTN): 3 sets @ Light > Moderate

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

2) Power Snatch: 3 @ 70%, 3 sets of 2 @ 75%

Rest 2-3 minutes between sets. Drop and reset between reps.

3) Push Jerk: 3 @ 70%, 3 sets of 2 @ 75%

Rest 2-3 minutes between sets.

4) 5 Snatch Push Press + Pause Overhead Squat: 1 set @ 70% of Snatch, 

3 sets @ 75% of Snatch

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Rest 90-120 seconds between sets.

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

7) Belt Squat Machine: 100 Reps – No Load

Goal is to work through at a continuous steady tempo.

Session B:

1) 5 sets of:

3-8 Strict Pull-ups +

1-3 Bar Pull-Overs

Rest 2-3 minutes between sets.

2) Handstand Obstacles: 10 minutes Practice

Stairs, ramps, hurdles, etc.

3) 10 rounds AQAP:

1 Rope Climb 20ft

10 Kipping Handstand Push-ups

100ft Dumbbell Farmers Carry 70/50

Scale as needed.

4) Run – 4 sets of:

800m

Rest 90 seconds

400m

Rest 60 seconds

200m

Rest 30 seconds

Work for hard, but maintainable efforts at each respective distance.

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