*Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate

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

2) Pause Jerk + Jerk: Max for Day, 95%, 90%

Rest 2-3 minutes between sets. Hold the bottom of the Dip for 2-3 seconds before finishing the lift.

3) Push Press: 4 sets of 3 @ 75%

Rest 2-3 minutes between sets.

4) Power Clean: 5 sets of 2 @ 75%

Rest 90-120 seconds between sets. Drop and reset between reps.

5) Football Bench Mid Grip: 4 sets of 12

Rest 2-3 minutes between sets. Heavy as possible.

6) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

Session B:

1) C2 Bike: 20 x 1000m

Nasal breathing only. Rest between sets is get your heart rate below 100. Goal should be fastest maintainable pace while keep your rest/recovery times similar.

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