* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

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

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

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

3a) At 0:00 – 12-9-6 – AQAP:

Squat Cleans 225/155

Muscle-ups

3b) At 20:00 – 10 minute AMRAP:

20 Wall Balls 30/20

10 Strict Handstand Push-ups

Scale reps/loading for part 1 so it’s done within 15 minutes. For Part B, scale the Handstand Push-ups accordingly so you can hit the reps relatively quickly.

4) 7 minute AMRAP:

10 Chest-to-bar Pull-ups

10 Toes-to-bar

If your hands are cooked, perform this as strict movements.

5) Bar Dips: 10-8-6-4-2

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

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