* Your First Competition HERE

** 2014 Evening Class Schedule Change HERE

*** New Products/Supplements..A Little Info HERE

**** Tickets are on sale for the Holiday/Winter Party HERE

WOD:

1) Snatch: 15 minutes Build To A Heavy Single

Spend no more than 15 minutes to find today’s Heavy Squat Snatch.

2) Clean and Jerk: 15 minutes Build To A Heavy Single

Spend no more than 15 minutes to find today’s Heavy Squat Clean and Split Jerk.

3) Defecit HSPU: 20 for time

Work with a difficult deficit, something that will take you a few minutes to get through.

4a) 3 rounds AQAP:

10 Power Snatch 115/75

10 Chest-to-bar Pulls-ups

Rest 5 minutes

4b) 3 rounds AQAP:

10 Squat Cleans 135/95

10 Burpee-to-target

Rest 5 minutes

4c) 3 rounds AQAP:

10 Shoulder-to-Overhead 155/105

10 Toes-to-bar

Scale each of these appropriately, these should all be around 5 minutes or less, some as short as only a couple of minutes.

5) Hip Extension: 3 x 20

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments