* Annual Holiday Party is the 30th, check it out HERE

** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome.

*** WODDOC Seminar February 7th HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 16/12 Cals Assault Bike

Even – 5 Clean and Jerks 135/95 + 10 Pull-ups

Scale reps and weights as needed to get maintainable output across the 10 rounds.

WOD:

2) Hang Power Clean + Clean + Push Jerk:

1+1+1 @ 73% x 2 sets

1+1+1 @ 78% x 2 sets

1+1+1 @ 83% x 2 sets

Warm-up as needed. Percentage of your 1RM Clean and Jerk. If you can’t Push Jerk loading then perform a Split Jerk. Rest 90-120 seconds between sets. Drop and reset between Cleans.

3) Jerk: Quickly Build to a Heavy Single

This should be no more than 10 minutes. No more than one failed rep.

 4) AQAP:

25-20-15-10-5 Kettlebell Swings 70/53

3-6-9-12-15 Burpee Box Jump Overs 24/20

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