*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming.

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

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

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

2) Power Snatch – 9 minute EMOTM:

Minutes 1-3 – 1 @ 73%

Minutes 4-6 – 1 @ 76%

Minutes 7-9 – 1 @ 79%

Warm-up as needed.

3) Push Jerk – 9 minute EMOTM:

Minutes 1-3 – 1 @ 73%

Minutes 4-6 – 1 @ 76%

Minutes 7-9 – 1 @ 79%

Warm-up as needed.

4) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift

Rest 90-120 seconds between sets.

Session B:

1) AQAP:

1-2-3-4-5 Rope Climbs 15ft

25-20-15-10-5 Strict Handstand Push-ups

Scale as needed. For intensity purposes you should be able to perform the first set of HSPU’s unbroken to 2 breaks.

2) Every 10:00 x 5 sets:

1000/900m Row

75 Double-unders

500/450m Row

15 Rower Facing Burpees

Keep track of time to complete each set.

3) 4 sets not for time:

15 Dumbbell Hammer Curls

15 Dumbbell Overhead Tricep Curls

Move through this at a tempo that allows you to perform the sets unbroken.

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