*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming.

**Winter 2018 Holiday Schedule HERE

WOD:

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 @ 73%

Minutes 6-10 – 1 @ 76%

Minutes 11-15 – 1 @ 79%

Warm-up as needed. All reps full Squat.

3) Snatch Pull: 2 @ 120%, 3 sets of 2 @ 125%, 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) “Bryant” – 22 minute AMRAP:

12 Power Snatch 115/75

23 Back Squats 115/75

12 Chest-to-bar Pull-ups

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

Toady we remember one of our first members Bryant Chase who passed away 6 years ago at much to young of an age. Push it hard and be thankful for the health you have physically and mentally.