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) Regionals “13.4” – AQAP: 100 Wall Balls 20/14 100 Chest-to-bar Pull-ups 100 Alternating Pistol Squats 100 Alternating Single Arm Dumbbell Snatch 70/50 Rest as needed. 4) 3 rounds AQAP: 400m Run 40 Push-ups Rest as needed. 5) Sled Drag: 400m Light. This should be relatively easy, smooth and steady, same pace the entire time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. 2) Front Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. WOD:  3) Snatch + Hang 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 Push Press: 5 reps Every 2:00 x 5 sets This should be done as a continuation of your Snatches. Start around 70% or so of your 1RM Snatch. Build as heavy as deemed fit. 5) AQAP: 4 Legless Rope Climbs 15ft 20 Burpees 3 Legless Rope Climbs 15ft 20 Burpees 2 Legless Rope Climbs 15ft 20 Burpees 1 Legless Rope Climb 15ft Extra Work: 6) Banded Pull Throughs: 100 reps for time Keep track…