Author: Jade

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Snatch + Snatch Balance + Overhead Squat: Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 2) Clean + Push Jerk + Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 3) Back Squat: 5RM for Day, 10 @ 55% Warm-up as needed. Rest 2-3 minutes between sets. 4) Good Morning: 3 sets of 5 @ 25% of Deadlift Warm-up as needed. Rest 90-120 seconds between sets. 5) 5 rounds AQAP: 50 Heavy Rope Double-unders 40 Deadlift/Hang Power Clean/Front Squat/Shoulder-to-Overhead/Overhead Squat 115/75 30 Calories Ski Erg 20 Toes-to-bar 10 Devil’s Press 50/35 Scale as needed. This is meant to be a longer grinder. Each round rotate to a different barbell movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Push Jerk (Snatch Grip BTN): 3 sets @ Light > Moderate Use this as Warm-up. Rest 90-120 seconds between sets. 2) Power Snatch: 3RM Rest 2-3 minutes between sets. Drop and reset between reps. 3) Push Jerk: 3RM Rest 2-3 minutes between sets. 4) 5 Snatch Push Press + Pause Overhead Squat: Max for Day Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds. 5) Jumping Back Squat: 5 sets of 3 @ 20% Rest 90-120 seconds between sets. Session B: 1) Strict Handstand Push-up: Max Unbroken Set Every 3:00 x 5 sets If you have more than a 20 rep average, work a small deficit. 2) Rope Cable Press Downs: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. 3) Every 5:00 x 6 sets: 1 – 30/24 Calories Assault Bike +…