Author: Jade

WOD:  1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds AQAP: 1000m Assault Bike 21 Clean and Jerks 135/95 7 Rope Climbs 15ft Rest 10 minutes 4) “JT” – 21-15-9 – AQAP: Handstand Push-ups Ring Dips Push-ups Rx’d is Strict, scale volume before you scale to kipping. 5) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. 2) Back Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. 3) 3 rounds AQAP: 400m Run 21 Thrusters 95/65 7 Muscle-ups Extra Work: 4) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. All 12 reps on 1 leg before the other. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE