If you haven’t picked up your hoodie, you’ve officially missed too many days. Get back in the gym! And your hoodies are in the office.

If you didn’t get one, we have a few extra available in each size, first come first serve.

WOD

10 Minutes to establish 1RM Snatch (full squat)

-Then-

3 rounds for time of:
Run 400m
20 Pull-ups
30 Ab-Mat Sit-ups
*Rest 2 Minutes

EXTRA

1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)

2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO