*CVCF 7 Year Anniversary Party HERE

WOD:

1) Snatch High Pull + Above the Knee Hang Snatch High-Pull + Above the Knee Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets

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

2) Snatch High-Pull + Above the Knee Hang Snatch Pull + Above the Knee Hang Power Snatch: Every 1:00 x 7 sets

Continue to build on loading from Part 1.

3) Snatch Pull + Above the Knee Hang Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4a) 3 minute AMRAP:

20 Wall Balls 20/14

20 Push-ups

Max Reps Toes-to-bar

Rest 1 minute

4b) 3 minute AMRAP:

20 Toes-to-bar

20 Wall Balls 20/14

Max Reps Push-ups

Rest 1 minute

4c) 3 minute AMRAP:

20 Push-ups

20 Toes-to-bar

Max Wall Balls 20/14

Extra Work:

5) Single Arm Dumbbell Overhead Carry: 5 sets of 100ft/side

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

6) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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

A big congrats to all of our athletes that competed at the Vermonster this weekend with three of them making the podium in their respective divisions. Keep up the great work!