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STUDIO CITY

Snatch Doubles : [Squat Snatch}
Similar to last week you may drop between reps –No more than 10 seconds between each rep 
Perform each set every 2 minutes for 12 minutes 
Build up each set and focus on performing each rep with solid mechanics 

WOD

“Winter Wingding”
3 sets for max reps of:

2 minutes of Rowing (for calories)
Rest 30 seconds
60 seconds of Unbroken KB Swings (24/16)*
Rest 30 seconds
60 seconds of Deficit Push-Ups on Plate(45/35)
Rest 30 seconds
30 second Plate Reverse Lunges (45/35) Plate may be held in any postion (OH, Chest etc.)
Rest 60 seconds 

*once the KB starts swinging the set begins; the athlete may only do one set per interval ; so no multiple put down and pick ups 

Accessory:
Three sets of:
Barbell Good Morning 5 reps @ 3111
Rest as needed 
Chinese Plank x 30 seconds
Rest 60 seconds
Chinese Plank x 30 seconds 
Rest as needed




HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes (6 sets):
1 Power Clean + 1 Clean + 1 Power Jerk

WOD
AMRAP in 12 minutes:
10 Ring Dips
25 Double Unders
8 Handstand Push Ups
25 Double Unders
6 Squat Cleans (135/95)
25 Double Unders

ACCESSORY
100 Banded Crunches

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