*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 5 Hurdle Jumps

2 – 3-5 Double Kettlebell Hang Squat Clean Thrusters

3 – 10-20 Calories Ski/Bike/Row

Hurdle Jumps start at a moderate height and build as deemed fit over the course of the rounds. KB Squat Clean Thrusters start light, focus on the skill, quality, etc. Build heavy if it’s a proficient movement for you.

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

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps, you may drop between complexes. For the Halting Power Snatch pull below the Knee and pause for 3 seconds before finishing the lift. Take an additional minute rest after your last set.

3) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets

Add 5-10lbs over last week. Reset on the floor between each rep. Range of motion is bar to sternum area, don’t work so heavy that you can’t pull to that position.

4) 4 sets of 4:00 Work/4:00 Rest:

400m Run

20 Power Snatch 75/55

Max Muscle-ups

Keep track of time to complete Run + Snatch, as well as total Muscle-ups each round.

5) 4 sets of:

1 Strict Pull-up + 1 Pull-up + 1 Chest-to-bar Pull-up

2 Strict Pull-up + 2 Pull-up + 2 Chest-to-bar Pull-up

3 Strict Pull-up + 3 Pull-up + 3 Chest-to-bar Pull-up

This is entire piece is perform as a complex, should be a total of 18 reps. Scale as needed. Rest 3 minutes between sets.

6) Rope Rows: 4 sets of 6-8 Reps

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

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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