*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

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

This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets.

2) 2-Position Snatch (Floor,Knee): Max for Day, 95%, 90%

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

3) Snatch Pull: 3 @ 110%, 3 @ 115%, 3 @ 120%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps.

4) Back Squat: 1 @ 85%, 3 @ 75%, 1 @ 87%, 3 @ 77%, 1 @ 89%, 3 @ 79%

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

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

Rest 60 seconds between sets. Reset between each rep and make sure you’re hitting full depth.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Strict Muscle-up: 7 sets of 1-3 reps

Rest 90-120 seconds between sets.

2) 5 rounds AQAP:

3 Rope Climbs 15ft

50 Double-unders

Scale as needed.

3) Cable Wide Grip Lat Pull Down: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) 5 minute AMRAP:

15 Deadlifts 225/155

15 Bar Facing Burpees

12 Deadlifts 225/155

12 Bar Facing Burpees

9 Deadlifts 225/155

9 Bar Facing Burpees

Max Calories Assault Bike

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