* Holiday Schedule HERE

* CVCF Clean-Up Day HERE

Pre Class:

1) 20 minute EMOTM:

Movement 1 – .7-.13 True Form, 10-20 Cals Ski Erg, Row, Assault Bike, 150-200m Run

Movement 2 – 1 Heavy Deadlift

Pick an output you can maintain for movement 1, for the Deadlifts start at 70% of your 1RM, build as heavy as deemed fit.

WOD:

2) Snatch: 20 minute EMOTM

A – Minutes 1-5 @ 66%

B – Minutes 6-10 @ 70%

C – Minutes 11-15 @ 75%

D – Minute 16 @ 78%, 17 @ 82%, 18 @ 84%, 19@ 86%, 20 @ 89%

Warm-up as needed. All reps full Squat. No misses. If you miss bring the weight down.

3) Snatch Push Press: 5 sets of 3

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

4) 5 rounds AQAP:

15 Overhead Squats 95/65

12 Toes-to-bar

9 Power Snatch 95/65

Extra Work:

5) 5 rounds AQAP:

1 Legless Rope Climb

3 Muscle-ups

9 Strict Handstand Push-ups

Perform the Muscle-ups Strict if able, and only if you can complete them unbroken, if you can’t try a combination of Strict + Kipping to get the set of 3 Unbroken.

6) Chin-up: 5 sets of 5

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

7) Handstand Walk: 10 minutes Practice

If you’re proficient in Handstand Walking then perform 250ft for time.

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