*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) Halting Power Snatch + Hang Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps, you may drop between complexes. For the Halting Power Snatch pull below the Knee and pause for 3 seconds before finishing the lift. Take an additional minute rest after your last set.

2) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets

Add 5-10lbs over last week. Reset on the floor between each rep. Range of motion is bar to sternum area, don’t work so heavy that you can’t pull to that position.

3) 10 minute AMRAP:

21 Air Squats

15 Push-ups

9 Power Snatch 75/55

Extra Work:

4) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

5) Strict Toes-to-bar/Knees-up: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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