*Fall/Winter Holiday Schedule HERE

WOD:

1) Halting Clean + Clean + Jerk: 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. Hold at the Knee for 3 seconds for the Halt. Drop and reset after the Halting Clean. Take an additional minute rest after your last complex.

2) Push Press: 5 Reps Every 2:00 x 3 sets

Build as heavy as deemed fit. Perform from the floor.

3) 10 minute AMRAP:

30 Double-unders

15 Knees-up

10 Power Snatch 75/55

Extra Work:

4) Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

5) Overhead Lunges: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible. Alternate legs each rep.

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