* Holiday Schedule HERE

Pre Class:

1) Snatch Push Press + 3 Overhead Squats: 6 sets

Warm-up as needed. Rest 90-120 seconds between sets. Pause 1 second in the bottom of every squat. Build as heavy as possible.

2) Snatch Power Shrugs: 5 @ 115%, 5 @ 125%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

3) Clean Power Shrugs: 5 @ 115%, 5 @ 125%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

WOD:

4) Bench Press: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.

5) Row: 10 x 500m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

Extra Work:

 6) Push-ups: 100 for time

Keep track of total time and sets to complete.

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