*Winter 2018 Holiday Schedule HERE

WOD:

1) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hi-Hang Power Snatch

Warm-up as needed. Start around 50% of your 1RM. Keep the weights light-to-moderate. Given the volume and time domain, we want you getting super clean, skill based work in. If lifts feel great go up in loading, but otherwise don’t be afraid to keep the weights “comfortable.”

2) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Hi-Hang Power Clean + 2 Push Press

Warm-up as needed. Start around 50% of your 1RM. Keep the weights light-to-moderate. Given the volume and time domain, we want you getting super clean, skill based work in. If lifts feel great go up in loading, but otherwise don’t be afraid to keep the weights “comfortable.”

3) 15:00 – 23:00 – Every 2:00 x 4 sets: 3 Clean Grip Deadlifts + 3 Clean Power Shrugs @ 90-100%

For this piece the goal is to work on position and bar path for the Deadlift. Don’t just rip the weight off the floor in a Clean Grip. Start in your Clean Grip and Position, start to move the bar off the floor, once past the knees, re-scoop under the bar just as you would in an actual Clean, don’t just hip hinge like a traditional Deadlift. Upon completing the 3rd rep, stay at the Hang and perform 3 Power Shrugs (small hinge + shrug, think like a Hang Clean Pull).

4) 12 minute AMRAP:

10 Deadlifts 185/135

20 Abmat Sit-ups

30 Air Squats

Extra Work:

5) Bar Muscle-up: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

6) Kettlebell Windmill: 4 sets of 10/side

Rest 90-120 seconds between sets. Start light. 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