*Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets:

Snatch Pull +

Snatch +

Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

Clean +

3 Jerks

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

3) 5 rounds AQAP:

30 Double-unders

15 Pull-ups

10 Overhead Squats 95/65

Extra Work:

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

5) Hip Thrusts: 3 sets of 20

Rest 90-120 seconds between sets.

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