*Winter 2018 Holiday Schedule HERE

WOD:

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

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

3) Snatch Pull: 3 @ 113%, 3 @ 118%, 3 @ 123%

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 @ 87%, 3 @ 77%, 1 @ 89%, 3 @ 79%, 1 @ 91%, 3 @ 81%

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) 10 sets of:

1 Strict Pull-up +

1 Strict Muscle-up +

3 Strict Ring Dips +

1 Strict Pull-up

Rest 90-120 seconds between sets.

2) 7 rounds AQAP:

10 Unbroken Chest-to-bar Pull-ups

100ft Unbroken Kettlebell Farmers Carry 70/53

Scale as needed.

3) Single Arm Kettlebell Upright Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Focus on position/quality over load.

4) 5 minute AMRAP:

5 Squat Cleans 135/95

10 Burpee Lateral Bar Hops

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