* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th

Pre Class:

1) Overhead Squat: 5 sets of 5 @ 85% of 5RM

Warm-up as needed. Rest 2-3 minutes between sets. Last set is Max Reps. Add 2.5-5lbs from last week.

2) 2-Position Snatch: 2 sets @ 75%, 3 sets @ 80%

Warm-up as needed. Rest 90-120 seconds betweens sets. All reps full Squat. Use straps if you need them/have them. Order is Floor, Mid Thigh.

WOD:

3) Snatch Pull: 5 sets of 5 @ 96%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

4) Snatch Push Press: 5 sets of 5 @ 78%

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

5) “Elizabeth” – 21-15-9 – AQAP:

Squat Cleans 135/95

Ring Dips

Extra Work:

6) Landmine Bent Over Row: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Last set is a drop set, perform 3 Max Reps sets with decreasing loads.

7) Safety Bar Good Morning: 4 sets of 15

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

8) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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