*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games.

WOD:

1) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Power Snatch + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep.

2) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Power Clean + Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep.

3) 10 minute Up Ladder:

4 Alternating Dumbbell Snatch 70/50

4 Toes-to-bar

30 Double-unders

Jump Rope Reps stay fixed. Ladder is 4+4+30, 8+8+30, 12+12+30 and so on until 10 minutes is up.

Extra Work:

4) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

5) Cable EZ Bar Upright Row: 4 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over load.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE