* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE...Ticket Sales Close This Wednesday.

WOD:

 1) 2 Power Snatch + 1 Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Drop and reset between each rep. Build as heavy as deemed fit.

2) Clean + Front Squat + 2 Jerks: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

50-40-30-20-10 Kettlebell Swings 53/35

75-60-45-30-15 Double-unders

Extra Work:

4) Strict Pull-up: 10 minute EMOTM

Banded or assisted whatever is appropriate. Pick a rep count you can maintain for all 10 rounds.

5) Banded Face Pulls: 3 sets of 30

Rest 90-120 seconds between sets. Focus on positioning not speed.

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