*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…

          Monday – Typical Wednesday Programming

          Wednesday – Typical Monday Programming

          Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) Snatch:

2 sets of 1 @ 70%

2 sets of 1 @ 75%

2 sets of 1 @ 80%

2 sets of 1 @ 85%

Rest 90-120 seconds between sets.

2) Clean and Jerk:

2 sets of 1 @ 70%

2 sets of 1 @ 75%

2 sets of 1 @ 80%

2 sets of 1 @ 85%

Rest 90-120 seconds between sets.

3) Back Squat:

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

Rest 2-3 minutes between sets.

4) Reverse Hyper: 3 sets of 20

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

Session B:

1) AQAP:

21 Muscle-ups

1000/900m C2 Bike

15 Muscle-ups

1000/9000m C2 Bike

9 Muscle-ups

1000/900m C2 Bike

Scale as needed.

2) 3 rounds AQAP:

21 Deadlifts 135/95

15 Hang Power Cleans 135/95

9 Thrusters 135/95

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