* The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th

WOD:

1) Power Snatch + Snatch: 2 sets @ 50%, 3 sets @ 60%, 2 sets @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. No dropping the bar between reps. % is of your Max Snatch.

2) Snatch Pull: 3 sets of 3 @ 100%

Warm-up as needed.  Rest 90-120 seconds between sets. 

3) Snatch Deadlift (Tempo): 3 sets of 3 @ 110%

Warm-up as needed. Rest 90-120 seconds between sets. These should be performed at Tempo, 2 seconds up, Pause, 2 seconds back down. If you can control the weight down in the same manner you picked it up then scale the load appropriately.

4) 21-15-9 – AQAP:

Squat Cleans 95/65

Ring Push-ups

Extra Work:

5) Hip Extension: 3 sets of 20

Rest 90 seconds between sets.

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

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