*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

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

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

2) Snatch – 15 minute EMOTM:

Minutes 1-5 – 1 @ 70%

Minutes 6-10 – 1 @ 73%

Minutes 11-15 – 1 @ 76%

Warm-up as needed. All reps full Squat.

3) Snatch Pull: 4 sets of 2 @ 120%, 2 @ 90%

Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them.

4) Front Squat: 1RM for Day, 95%, 90%

Rest 2-3 minutes between sets.

5) Belt Squat Machine Marching: 5 sets of 1:00 ON/1:00 OFF @ 50% Bodyweight + D-Ball Bear Hold 70/50

Scale as needed.

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) Chest-to-bar Pull-ups: 4 sets of 15-30 Unbroken Reps + 20-30 second Bar Hang

Rest 3 minutes between sets. Upon finishing the set of Pull-ups hang on the bar for an additional 20-30 seconds. If you don’t have the capacity to perform this many C2B unbroken, then perform this as normal pull-ups.

2) Weighted Chin-up: 7 sets of 3

Rest 90-120 seconds between sets.

3) Bent Over Low Cable Rope Rows: 3 sets of 30

Rest 2-3 minutes between sets. Use the low pulley on the cable machine. This should mimic the position of doing a Standing Bent Over Hand-Over-Hand Sled Pull.

4) AQAP:
21 Hang Power Cleans 135/95

21 Bar Facing Burpees

15 Front Squats 135/95

15 Bar Facing Burpees

9 Squat Cleans 135/95

9 Bar Facing Burpees

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