*Fall/Winter Holiday Schedule HERE

WOD:

1) Halting Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Halt just below the knee for 2-3 seconds. Drop and reset between the Halting Snatch and Snatch. Take an additional minute rest after the last complex.

2) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets

Start around 100% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep.

3) 10 minute AMRAP:

10 Shoulder-to-Overhead 115/75

10 Pull-ups

10 Burpees

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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