*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 Clean + 3 Tall Clean: 3 sets @ Light > Moderate

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

2) Jerk – 15 minute EMOTM:

Minutes 1-5 – 1 @ 73%

Minutes 6-10 – 1 @ 76%

Minutes 11-15 – 1 @ 79%

Warm-up as needed. All reps are Split Jerk.

3) Power Clean – 9 minute EMOTM:

Minutes 1-3 – 1 @ 73%

Minutes 4-6 – 1 @ 76%

Minutes 7-9 – 1 @ 79%

Warm-up as needed.

4) CVCF 12 Days of Christmas – AQAP:

1 Double-under x 10

2 Snatches 165/113

3 Muscle-ups

4 Front Squats 165/113

5 Hang Power Cleans 165/113

6 Chest-to-bar Pull-ups

7 Burpees

8 Toes-to-bar

9 Kettlebell Swings 88/62

10 Box Jumps 30/24

11 Handstand Push-ups

12 Clean and Jerks 165/113

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