Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Alternating Plank Shoulder Taps 15 Russian Kettlebell Swings  10 Band Pull-Aparts 1 minute Ski/Bike/Row Increase pace and intensity each round as deemed fit to get yourself good and warm. 1b) 12:00 – 30:00 – Every 2:00 x 9 sets: Sets 1-3 (12:00 – 18:00) – 5 Power Clean + 5 Push Jerk Sets 4-6 (18:00 – 24:00) – 3 Power Clean + 3 Push Jerk Sets 7-9 (24:00 – 30:00) – 1.1 Power Clean + Push Jerk First 6 sets are performed as 5 Power Clean into 5 Push Jerk, and 3 +3, respectively. These are all mean to be cycled, the goal is to have little to no pause on the barbell movement. The last 3 sets are done as 2 x Power Clean + Push Jerk with a drop in between, taking 5…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 1 Inchworm + 5/side Worlds Greatest Stretch Station 2 – 5 Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Overhead Squat Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets:  1 Snatch High-Pull + 1 Muscle Snatch + 1 Overhead Squat 3 different complexes for you today, starting with this focusing on lighter loads and positioning. Start with around 50% of your 1RM Snatch on the bar and build as deemed fit. Make sure on the High-Pull you’re using loads that allow you to get the sternum. Rest on the floor between the High-Pull and Muscle Snatch. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets:  1 Snatch…