*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

Muscle Snatch +

Hi-Hang Power Snatch +

Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

Muscle Clean +

Hi-Hang Power Clean +

Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch Pulls @ 105-115%

Work a little heavier than last week. Reset on the floor between each rep.

2) AQAP:

50 Box Jump Overs 24/20

50 Alternating Dumbbell Snatch 50/35

50 Push-ups

50 Alternating Dumbbell Snatch 50/35

Extra Work:

3) Wide Grip Lat Pull Down: 5 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) Farmers Carry: 400m

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

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