*Fall/Winter Holiday Schedule HERE

WOD:

1) Snatch High-Pull + Hang Power Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Hold onto the bar after the High-Pull, drop the bar after the Hang Power Snatch and reset on the floor for the Snatch. First 3 sets are doubles of the complex.

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

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

3) 9 minute AMRAP:

35 Double-unders

12 Pull-ups

9 Thrusters 95/65

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

5) Banded Pull Throughs:  4 sets of 20

Rest 90-120 seconds between sets.

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