*CVCF 7 Year Anniversary Party HERE

WOD:

1) Halting Snatch High-Pull + High-Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. For the Halt hold just below the knee for 3 seconds.

2) Snatch Pull + High-Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch Pull + High-Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 4 rounds for Max Reps:

20 seconds Pull-ups

40 seconds Alternating Dumbbell Snatch 50/35

60 seconds Ski/Bike/Row

1 minute Rest

Extra Work:

5) Rope Climb: 10 minutes Practice

Work on any facet of climbing a rope.

6) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if appropriate.

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