Holiday Schedule

New Years Eve - Normal classes

New Years Day - 9 AM New Year WOD

Sunday 6th - YOGA @ 830 AM

Strength

Clean & Jerk

20 minutes to work up to a heavy single… if you’re feeling good go for it. 

OR

work up to a heavy set of 20 Double Dumbbell Clean & Jerk (at least 5 sets)

Conditioning

3 Rounds For Time

10 Clusters @ 105/75

30 Situps

Capacity Work

3 Rounds

10 Double Dumbbell Hang Clean & Jerk

Situps

 

HOMEWORK - Choose One

SNACK Work

Deadlift

7 sets of 2 @ 75%, 3 minutes rest between

EMOM 8 Min

1: 10 Sumo stance good mornings

2: 5/5 Single Leg KB Romanian Deadlift

Strength

Every 1:15 for 10 sets

2 Squat Snatch @ 165/105

Conditioning

10 Min Grind @ 80% effort

5 Power Snatch @ 135/95

45 Double Unders

15 C2B

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