*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming.

**Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets:

Power Snatch +

Snatch +

Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset after the first rep.

2) Every 1:30 x 7 sets:

Power Clean +

Clean +

Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset after the first rep.

3) 12 minute AMRAP:

12 Calories Ski/Bike/Row/Run

18 Dumbbell Shoulder-to-Overhead 50/35

24 Alternating Lunges

Extra Work:

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

5) Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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