*Winter 2018 Holiday Schedule HERE

WOD:

1) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Low Hang Power Snatch

Warm-up as needed. Start around 50-60% of your 1RM. Work at moderate loads and keep things clean and snappy.

2) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Low Hang Power Clean + 2 Push Press

Start around 50-60% of your 1RM. Work at moderate loads and keep things clean and snappy.

3) 15:00 – 23:00 – Every 2:00 x 4 sets: 3 Clean Grip Deadlifts + 3 Clean Power Shrugs @ 90-100%

For this piece the goal is to work on position and bar path for the Deadlift. Don’t just rip the weight off the floor in a Clean Grip. Start in your Clean Grip and Position, start to move the bar off the floor, once past the knees, re-scoop under the bar just as you would in an actual Clean, don’t just hip hinge like a traditional Deadlift. Upon completing the 3rd rep, stay at the Hang and perform 3 Power Shrugs (small hinge + shrug, think like a Hang Clean Pull).

4) AQAP:

15-12-9-6-3 Power Snatch 75/55

30-24-18-12-6 Wall Balls 20/14

Extra Work:

5) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

6) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

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