Author: Jade

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: 14 Alternating Single Arm Dumbbell Hang Power Snatch Start with a comfortable loading and build each set as deemed fit. Switch arms every rep. Focus on good leg drive and pulling yourself under the Dumbbell to “catch” it, no pressing out to finish. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 14 Alternating Dumbbell Front Rack Lunges Dumbbells in each hand. Start with a moderate load and build as deemed fit. Athletes choice to step in reverse…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Table-Top Up-Downs 10 Hanging Hollow Rocks 15 Air Squats 30 seconds Pogo’s Focus on good range of motion and position. On the Pogo’s really focus an emphasize on the jump/bounce coming entirely from the Feet/Ankles/Calves, don’t bring the Hip Flexor into the equation. 1b) 11:00 – 25:00 – Every 2:00 x 7 sets: 10-15 Box Jumps + 10-15 Goblet Squats Pick a box height that you can maintain through the course of the 7 sets. For the Goblet Squat start with a comfortable loading and build each round as deemed fit…perform the Squat with either a Dumbbell or Kettlebell. 1c) 27:00 – 34:00 – Every 1:00 x 7 sets: 3-5 Push-ups + 10-20 second Front Plank Hold This is an opportunity to work on really clean, nice Push-ups. Power programming has scaled-up volume, so if this…