*Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

Halting Snatch +

Low Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Halting Snatch pause just below the knee for 2-3 seconds.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

Halting Clean +

Low Hang Power Clean +

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Halting Snatch pause just below the knee for 2-3 seconds.

2) 3 rounds AQAP:

21 Kettlebell Swings 53/35

15 Toes-to-bar

9 Deadlifts 185/135

Extra Work:

3) Pistol Squat: 10 minutes Practice

Work on any facet of a Pistol Squat.

4) Single Arm Kettlebell Upright Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

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