*Winter Sniffels HERE

WOD:

1) 0:00 – 7:00 – Every 1:00 x 7 sets:

Muscle Snatch +

Snatch Balance +

Overhead Squat

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

2) 7:00 – 14:00 – Every 1:00 x 7 sets:

Muscle Clean +

Thruster +

Push Jerk

Start around 50% of your 1RM. Build as heavy as deemed fit.

3) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch Pulls @ 100-110%

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

4) AQAP:

100 Double-unders

21 Dumbbell Hang Clean + Jerk 50/35

21 Toes-to-bar

15 Dumbbell Hang Clean + Jerk 50/35

15 Toes-to-bar

9 Dumbbell Hang Clean + Jerk 50/35

9 Toes-to-bar

100 Double-unders

Clean and Jerk is anyway/anyhow, ideally a weight you can Power Clean and Push Press/Jerk.

Extra Work:

5) Hanging Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Seated Arnold Press: 4 sets of 8

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

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