Author: Jade

WOD: 1) Jerk: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Use blocks or rack depending on what you need more work on, if you’re good at getting weight up but bad at bring it down to the shoulders use a rack, if you struggle getting heavy weight up and bringing the weight back down is no issue use the blocks. They both have there place. 2) Banded Kettlebell bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. You choose the Kettlebell and Band, don’t make it overly shaky, we still want loading on the bar, but make it difficult to control. Build as heavy as deemed fit. 3) 4 rounds AQAP: 1 Rope Climb 15ft 20 Toes-to-bar 400m Assault Bike 20 Kettlebell Swings 70/53…

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 1-5 Burpee Muscle-ups Pick reps/output that you can maintain for all 10 rounds. WOD: 2) Power Snatch + Snatch + Power Snatch: Every 2:00 x  7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Snatch Push Press + 3 Overhead Squats: 4 sets Warm-up as needed. Start around 80% of your 1RM Snatch Push Press. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 4) 5 rounds AQAP: 5 Thrusters 155/105 10 Chest-to-bar Pull-ups Extra Work: 5) AQAP: 10 Deficit Kipping Handstand Push-ups 20 Strict Handstand Push-ups 30 Kipping Handstand Push-ups Make the deficit large and difficult, not something that you can do unbroken. 6) Handstand Walk: 500ft for time If you’re not proficient here, spend 10 minutes practicing…