*Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 40 seconds Bike/Row/Ski/Run

2 – 5-10 Kipping Handstand Push-ups

3 – 5 D-Ball Over Shoulder 150/100

Use this as a warm-up to get blood flowing and work on quality of movement. Goal for the HSPU’s it to work on the skill and the turnover time.

2) Halting Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Halt just below the knee for 2-3 seconds. Drop and reset between the Halting Snatch and Snatch. Take an additional minute rest after the last complex.

3) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets

Start around 100% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep.

4) Every 3:00 x 12 sets:

4 Squat Clean Thrusters 135/95

8 Chest-to-bar Pull-ups

12/8 Calories Assault Bike

All movements should be unbroken. Keep track of time to complete each round.

5) Rope Climb from Seated: 7 sets of 1

Use legs as deemed fit. Start from a seated position. Rest 60 seconds between reps.

6) Supinated Chin-Over Bar Hold: “X” Time Every 1:00 x 10 sets

Pick a time you can maintain for all 10 sets.

7) False Grip Ring Rows: 4 sets of 8

Rest 90-120 seconds between sets. Add load if deemed fit.

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