*Winter 2018 Holiday Schedule HERE

WOD:

1) 3 Muscle Snatch + 3 Snatch Push Jerk: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Power Snatch: 5 sets of 2

Rest 90-120 seconds between sets. Drop and reset between sets.

3) 3 Snatch Push Press + 1 Pause Overhead Squat: 4 sets @ 75% of Snatch

Rest 90-120 seconds between sets.

4) Push Jerk: 5 sets of 2 @ 75%

Rest 90-120 seconds between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Rest 60 seconds between sets.

6) 3 Supersets of:

1 minute Belt Squat Marching

20 Hip Thrusts 135/95

20 Hip Extensions

Rest 2-3 minutes between supersets.

Session B:

1) 21-18-15-12-9-6-3

Chest-to-bar Pull-ups

50ft Handstand Walk

Scale as needed.

2) 5 Supersets:

6 Strict Press +

6 Supinated Bent Over Barbell Row

Rest 2-3 minutes between sets.

3) 40 minute EMOTM:

1 – 15/12 Calorie Row

2 – 15/12 Calories C2B

3 – 12/9 Calories Ski Erg

4 – 12/9 Calories Assault Bike

5 – 12 Burpees

Scale volume as needed.

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