* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

WOD:

1) Power Snatch + Hang Power Snatch + Overhead Squat: Every 1:30 for 8 sets

Warm-up as needed. Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. Focus on footwork, you shouldn’t be having to adjust your stance from your Power Snatch into your Overhead Squat.

2) Power Clean + Hang Power Clean + Front Squat + Jerk: Every 2:00 for 5 sets

Warm-up as needed. Start around 60% of your 1RM Power Clean. Build as heavy as deemed fit. Jerks are all split.

3) 3 rounds AQAP:

21 Box Jump Overs 24/20

15 Knees-to-armpits

9 Hang Power Snatch 75/55

Extra Work:

4) Band Pull Aparts: 100 not for time

Switch Over and Underhand every 10 reps. Focus on positioning and activation, not speed.

5) Handstands: 10 minute Practice

Work on any facet of a Handstand Hold/Walk.

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

Tune in this weekend