*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

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

This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets.

2) 2-Position Snatch (Floor,Knee): 4 sets @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Snatch Pull: 3 sets of 3 @ 100%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps.

4) Back Squat: 3 sets of 1 @ 80%, 3 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

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

Rest 60 seconds between sets. Reset between each rep and make sure you’re hitting full depth.

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) Strict Supinated Chest-to-bar Pull-up: 10 minute EMOTM

Pick a rep count you can maintain in unbroken sets.

2) AQAP:

30 Bar Muscle-ups

Every Break 1 Rope Climb 15ft

Scale as needed. If you’re a Bar Muscle-up machine, i.e. 20+ unbroken, then either perform with a  Weight Vest, or purposely break after 10 reps.

3) Seated Single Arm D-Handle Cable Row: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible. Strict for 12-15 reps, then full body for the last few.

4) 5 minute AMRAP:

100 Double-unders

40 Hang Power Cleans 135/95

Max Bar Facing Burpees

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