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Monday, December 22, 2014

Skill:  Snatch & Overhead Squat

Adv: 5x Complex – Snatch pull,  Power position (High-Hang) Snatch, OHS.  Work to a max for the complex.

Beg/Int: Bergener Warmup, OHS technique, positioning.  Identify mobility issues, and go over stretches to improve those areas.

WOD: For total working time

7 rounds of:

10 OHS (135/95) Bar drop = drop weight

50 DU Scale 1:1 HIGH singles

7 Muscle Ups Scale 1:1 ring rows/ring dips, or transitions

(Rest 1:00 between rounds)

Sunday, December 21, 2014

Skill: Pull-up Progression or Muscle-up progression

WOD: HERO “Hotshots 19”

6 Rounds for time:

30 Air Squats

19 Power Cleans (135/95

7 STRICT Pull-ups

400m Run

Friday, December 19, 2014

Strength: 5x3 Front Squats @ 85% 1RM (15-20 min)

WOD: Weird WOD

(All w/45#/25# plate)

50’ Over Head Plate Lunge

20 Plate Curl and Press

50’ Over Head Plate Lunge

20 Around the World (10 each way)

50’ Over Head Plate Lunge

20 OHS with plate

50’ Over Head Plate Lunge

20 Burpees to plate

Thursday, December 18, 2014

Active Recovery


Courtesy of Brien C Ford, Former KCF Coach!

Optional Gymnastics Training:

3 Sets of:

1:00 Left Leg Split

1:00 Right Leg Split


4 Sets of:

15 Feet Elevated Push Up

30 Double Unders

Wednesday, December 17, 2014

Skill/Strength: Clean Complexes

Adv: 5x Complex – Power Clean, High-Hand Power Clean, Squat Clean, High-Hang Squat Clean (No bar drop!)

Beg/Int: Power Clean Mechanics, Squat Clean Mechanics (progress into this slowly, get power cleans down first!)


Complete within 3 min to progress:

10 Power Cleans (135/95), 2 Rope Climbs

12 Power Cleans, 3 Rope Climbs

14 Power Cleans, 4 Rope Climbs

16 Power Cleans, 5 Rope Climbs, ect