Author: Jade

*Winter Sniffels Here WOD: 1) AQAP: 12-9-6 Hang Squat Cleans 225/155 24-18-12 Bar Facing Burpees Rest as needed. 2) “Open 14.4” – 14 minute AMRAP: 60 Calorie Row 50 Toes-to-bar 40 Wall Balls 20/14 30 Power Cleans 135/95 20 Muscle-ups Rest as needed. 3) 3 rounds AQAP: 1000m Assault Bike 20 Strict Handstand Push-ups 10 Alternating Dumbbell Snatch 100/70 Rest as needed. 4) Bar Dips: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. 5) Pausing Chest-to-bar Pull-ups: 7 sets of 3 Rest 90-120 seconds between sets. Use assistance as needed. 6) Abmat Sit-ups: 100 for time Keep track of time and breaks to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Some additional good listening

*Winter Sniffels Here Pre Class: 1) Row: 15 x 250m @ 1K Pace Rest 2 minutes between sets. Don’t go faster, try and not go slower. 2) Halting Snatch + Hang Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Halting Snatch pull just below the knee and hold for 3 seconds, then finish the lift. Both lifts full Squat. No dropping the bar between reps. Build as heavy as deemed fit. 3) Clean and Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM. Build as heavy as deemed fit. WOD: 4) Front Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 2 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps Warm-up as needed. Reference 10/7/16 for loading. Look…