*Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Muscle Snatch: 3×2 Every 1:00, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM Snatch and build as deemed fit.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

4) 3 x 3:00 ON/1:00 OFF:

21 Overhead Squats 95/65

21 Pull-ups

Max Calories Ski/Bike/Row/Run

Scale appropriately so you get at least 1 minute on the machine.

Extra Work:

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

6) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

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