*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets:

Snatch +

Snatch +

Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Drop and reset after the first Snatch, then hang on from reps 2-3. All reps full Squat.

2) Every 1:30 x 7 sets:

Clean +

Front Squat +

Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit. 

3) 3 rounds AQAP:

21 Toes-to-bar

12 Squat Cleans 95/65

Extra Work:

4) Belt Squat Machine: 3 sets of 30

Rest 90-120 seconds between sets. Use minimal loading and focus on position and range of motion.

5) Ring Push-ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets. Add load as deemed fit,

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