* Holiday Schedule HERE

* CVCF Clean-Up Day HERE

WOD:

1) 3 Power Snatches: Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM Power Snatch. These are meant to be done as drop and reset. Focus on a solid starting position each time. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit.

2) 3 Power Cleans + 1 Jerk: Every 2:00 for 5 sets

Warm-up as needed. Start around 60% of your 1RM Power Clean. These are meant to be done as drop and reset. Focus on a solid starting position each time. Also remember power doesn’t have to be a quarter squat, it is anywhere above parallel. Build as heavy as deemed fit.

3) 5 rounds AQAP:

15 Overhead Squats 65/45

12 Knees-to-armpits

9 Power Snatch 65/45

Extra Work:

4) Band Pull-Aparts: 100 not for time

Switch every 10 reps between under and overhand. Focus is on positioning and activation, not speed.

5) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

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