*Fall/Winter Holiday Schedule HERE

WOD:

1) Hang Snatch + Below the Knee Hang Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30

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

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

Add 5-20lbs from last week. Reset the bar on the floor between each rep.

3) 9 minute AMRAP:

15 Overhead Squats 95/65

15 Push-ups

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

5) Single Arm Bent Over Dumbbell Row: 4 sets of 8/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