* 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) Snatch: 4 sets of 2 @ 78%

Warm-up as needed. Rest 90-120 seconds between sets. Perform these as full Squat and as Touch and Go reps.

2) Jerk: 5 sets of 2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Ideally perform these from the rack, only use blocks if you absolutely need to.

3) Clean Pull: 4 sets of 4 @ 98%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

WOD:

4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

5) 3 rounds AQAP:

20 Toes-to-bar

30 Wall Balls 30/20

40 Box Jumps 24/20

Extra Work:

6) 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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