* Holiday Schedule HERE

Pre Class:

1) Snatch: 1 Rep EMOTM x 20 sets

A – Minutes 1-5 @63%

B – Minutes 6-10 @ 68%

C – Minutes 11-15 @ 73%

D – Minute 16 @ 78%, 17 @ 80%, 18 @ 83%, 19 @ 85%, 20 @ 87%

Warm-up as needed. All reps full Squat. Goal should be no failed lifts. If the heavier lifts aren’t there, don’t keep attempting and failing, come down to 70-80% and hit clean solid lifts to finish out.

2) Snatch Push Press: 5 sets of 3

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

WOD:

3) Front Squat: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

4) 3 rounds AQAP:

25 Deadlifts 155/105

50 Air Squats

75 Double-unders

Extra Work:

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible

6) Sled Drag: 400m @ Bodyweight

Should be able to move continuously, scale loading if you cannot.

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