* CVCF Project Day HERE

** Competitors Training Sessions HERE

*** Winter Throwdown Volunteer Sign-up HERE

Pre Class:

1) Deficit Snatch Deadlift: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds. Deficit should be 2″. Use straps. Should be working around 100% of your 1RM Snatch. Goal for this though is positioning over loading.

2) 3-Position Snatch: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Hi-Hang, Above the Knee, Floor. All full Squat. Use straps if you have them/need them.

WOD:

3) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets.

5) 21-15-9 – AQAP:

Front Squats: 135/95

Burpee Lateral Bar Hops

Extra Work:

6) Good Morning: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

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