*Winter Sniffels Here

WOD:

1) Behind the Neck Jerk: 5 sets of 3

Rest 2-3 minutes betweens sets. Perform in your Jerk Grip. Start around 70% of your 1RM and build. Establish a 3RM, other 4 sets at, at least 80% of 3RM or heavier.

2) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

4) Snatch: 1 Rep Every 30 seconds x 50 reps

Warm-up as needed. Pick a weight between 70-80% of your 1RM and stick there for all 50 reps. All reps are full Squat.

5) Every 6:00 x 8 sets:

50 Double-unders

3 Squat Snatch + 3 Hang Squat Snatch + 3 Overhead Squats 135/95

10 Bar Facing Burpees

10/8 Calories Assault Bike

Keep track of time to complete each round. These should be sprint efforts taking in the 2 minute range, scale accordingly, barbell work should be an unbroken complex.

6) Log Clean + Push Press: 5 sets of 3

Rest 2-3 minutes between sets.

7) Close Grip Bench Press: 100 reps @ 30% of 1RM

Break into as many sets as needed. This is for time.

8) L-Sit: 8 x :10/:20

Scale as needed to be able to maintain work efforts.

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