*Fall/Winter Holiday Schedule HERE

WOD:

1) 3 sets of:

400m Run

15/12 Cals C2 Ski

400m Run

15/12 Cals C2 Bike

400m Run

15/12 Cals C2 Row

200m Recovery Walk

Hard but maintainable efforts.

2) Clean + Hang Clean + Jerk: 3×2, 4×1, Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between Cleans, both are full Squat. First 3 sets are Doubles of the Complex, the last 4 sets are singles. Build as heavy as deemed fit.

3) Clean Pull: 5 Reps Every 2:00 x 3 sets

Performed as a continuation of Part 1. Work at 90% or heavier. Reset on the floor between each rep.

4) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 60-70%

8 @ 65-75%

8 @ 70-80%

Load appropriately within the range based on how you feel.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2 sets of 5 @ 65-75%

Load appropriately within the range based on how you feel.

6) 3 rounds AQAP:

21 Toes-to-bar

12 Dumbbell Thrusters 50/35

75 Double-unders

Scale as needed.

7) Front Rack Box Step-ups: 4 sets of 6/side

Rest 90-120 seconds between sets. Perform all reps on one side before switching to the other. Use a box that puts your hip in line with your knee.

8) Reverse Hyper: 3 sets of 20

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

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