* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

WOD:

1) Snatch: 1 Rep Every 1:00 for 15 sets

Warm-up as needed. Start around 60% of your 1RM. All reps full Squat. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets

Warm-up as needed. Start around 60% of your 1RM. All reps full Squat and Split. Build as heavy as deemed fit.

3) 10-8-6-4-2 – AQAP:

Muscle-ups

Deficit Handstand Push-ups

You choose the deficit and whether or not they are Strict or Kipping. Think about trying to match the difficult of the HSPU to the Muscle-up in terms of your set-up. You shouldn’t be banging out one movement and struggling a ton on the other.

4) 20 minute AMRAP:

12 Shoulder-to-Overhead 115/75

12 Toes-to-bar

12 Burpees

For this piece focus on consistent pace and output. We shouldn’t see your first round done in 60 seconds, and then the middle of the workout you’re taking 2 minutes to complete a round. Think smooth and steady.

5) Strict Pull-ups: 50 for time

No singles. Keep track of total time and attempts to complete.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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