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: 400m Run 21 Strict Handstand Push-ups 7 Power Cleans 225/155 Rest 10 minutes 4) 3 rounds AQAP: 500m Row 21 Dumbbell Thrusters 50/35 7 Rope Climbs 15ft Rest 10 minutes 5) 3 rounds AQAP: 1000m Assault Bike 50 Double-unders 7 Burpee Muscle-ups Rest 10 minutes 6) Strict Supinated Chest-to-bar Pull-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 7) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 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. WOD: 3) Power Snatch + Hang Power Snatch: 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. 4) Snatch Deadlift: 5 Reps Every 2:00 x 5 sets @ 110%> Perform this as a continuation of the Snatches starting at 10:00 on the clock. Build as heavy as deemed fit. Use straps if you need them/have them. 5) 3 rounds AQAP: 21 Wall Balls 30/20 15 Chest-to-bar Pull-ups 9 Deadlifts 315/205 Extra Work: 6) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. All 12 reps on 1 leg before…