Holiday Schedule

24th - 9AM XMAS WOD

25th - Family Day, closed

New Years Eve - Normal classes

New Years Day - 9 AM New Year WOD

Strength/Skill

Snatch Complex

15 Minutes to build to a quality set of 2 Hang Squat Snatch

**Scale: Hang Power Snatch plus 2 OH Squat to a depth that is quality

Conditioning

1 Round, 3:00 at each station, 1:00 rest between stations

Station 1: AMRAP 3 up-downs/6 wallballs

Station 2: AMRAP 15 Russian KB Swings/50 Single Unders

Station 3: AMRAP 3 Pushup/ 3&3 KB Suitcase Deadlift

Station 4: AMRAP 15 Wallball Front Squat/50 Single Unders

**capacity work is the same as normal work today.

Homework - BIAS, CHOOSE ONE

Snack Bias

3 Sets

1:00 Plank

40 yd Sled Push, methodical & hard but good

5-10 Glute Ham Raises, with banded or partner assistance if necessary

2 Sets

8/8 Single Leg Barbell RDL (2111)

10/10 Single Leg Banded Hamstring Curl (51x1)

Strength

Every 45 seconds for 10 sets

2 Squat Cleans @ 65%

Conditioning

15 Minutes @ 80%

5 Power Cleans @ 155/105

10 Box Jump Overs @ 24/20

15 Wallballs @ 20/14

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