Author: Jade

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 1 round of “Nate” One round of Nate is 2 Muscle-ups, 4 Handstand Push-ups, 8 Kettlebell Swings 70/53. Pick a row output that you can maintain for all 10 rounds. WOD: 2) Hang Snatch: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 3 Snatch Push Press + 3 Pause Overhead Squats: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2 seconds of each Overhead Squat. 4) 3 rounds AQAP: 21 Pull-ups 15 Front Squat 135/95 9 Shoulder-to-Overhead 135/95 Extra Work: 5) 5 rounds AQAP: 10 Strict Toes-to-bar 50ft Handstand Walk 1 Legless Rope Climb Goal on the Handstand Walk should be Unbroken. 6) Tempo Ring Dips: 7 sets of 3…

Pre Class: 1) Power Clean From Blocks (Above the Knee): 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between reps. Start around 60% of your 1RM Clean. 2) Clean Pull From Blocks (Above the Knee): 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Start around 60% of your 1RM Clean. WOD: 3) Front Squat: 3 reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/16/16 for loading. 4) Back Rack Box Step-ups: 5/side @ 20″ Every 2:00 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box….