*Power Dot will be demoing their products Tuesday, the 17th in the evening.

**Fall/Winter Holiday Schedule HERE

WOD:

1) 21 minute EMOTM:

1 – 50ft Handstand Walk

2 – 3 Double Kettlebell Snatch + 5 Double Kettlebell Overhead Squats 53/35

3 – 10-20 Calories Row/Bike/Ski

Pick weight/output that you can maintain for all 7 cycles.

2) Snatch Pull + Snatch + Hang Snatch: 3×2, 4×1 Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. The first 3 sets are done as 2 complexes the final 4 sets are a single complex. Reset on the floor between the Snatch Pull and Snatch. No dropping the bar between the Snatch and Hang Snatch.

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

Performed as a continuation of your Snatch Complexes. These should be done around 90% of your 1RM Snatch+. Reset on the floor between each rep.

4a) 0:00 – 10:00 – 12-9-6 – AQAP:

Power Cleans 175/125

Bar Facing Burpees

Scale as needed. These efforts should be in the 3 minute range give or take. Hit them hard.

4b) 10:00 – 20:00 – 12-9-6 – AQAP:

Thrusters 155/105

Bar Facing Burpees

Scale as needed. These efforts should be in the 3 minute range give or take. Hit them hard.

4c) 20:00 – 30:00 – 12-9-6 – AQAP:

Power Snatch 125/85

Bar Facing Burpees

Scale as needed. These efforts should be in the 3 minute range give or take. Hit them hard.

5) Strict Muscle-up + Ring Dip + Negative Muscle-up: Every 1:00 x 15 sets

Perform just one rep and focus on quality and tempo of movements.

6) AQAP:

35-25-15 Chest-to-bar Pull-ups

Rest 3 minutes between sets.

7) Band Resisted Bar Rows: 4 sets of 6

Rest 90-120 seconds between sets.

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