Author: Jade

Pre Class: 1) 20 minute EMOTM: Odd – 20/15 Calories Rowed Even – 3-5 D-Ball Over Shoulder 150/100 Pick rep, weights, you can maintain for all 10 rounds. WOD: 2) 2 Snatch High-Pull + 1 Muscle Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 70-80% of your 1RM Muscle Snatch. Build as heavy as deemed fit. 3) Overhead Squat: 3 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. 4) 21-15-9 – AQAP: Power Snatch 95/65 Chest-to-bar Pull-ups Extra Work: 5) AQAP: 30-20-10 Toes-to-bar 9-6-3 Rope Climbs 15ft Scale as needed. 6) Strict Deficit HSPU: 3 Reps Every 1:00 x 10 sets Start at a moderate Deficit, build through your sets as able. 7) Kipping Handstand Push-ups: 1 set Max Reps 1 attempt. If you have 40+ reps, then perform this as Max reps in 60 seconds. For results post detailed weights, reps, times, thoughts, etc. for…

Pre Class: 1) Clean Pull + Below the Knee Hang Clean: 7 sets Warm-up as needed. Rest 90-120 seconds between lifts. All sets at 70% of your 1RM or heavier. 2) Muscle Clean: 5 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. 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. 4) Barbell Back Rack Lunges: 4/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 5) 21-15-9 – AQAP: Squat Cleans 135/95 400m Run Extra Work: 6) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 7) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between…