Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Pull-ups + 10 Hollow Rocks Station 2 – 5 Hang Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Snatch Push Press Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. Push the tempo the second round on the machine to get your heart rate up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Snatch Pull + Hang Power Snatch Start around 60% of your 1RM and build as heavy as deemed fit. This should be performed as a complex, no dropping the bar between reps. Goal should be that any failed reps are failed into a Squat. 1c) 24:00 – 36:00 – Every 3:00 x 4 sets: 30 Double-unders 15 Power Snatch 75/55 30 Double-unders 15 Pull-ups…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Samson Stretch 1 minute Poop Squat Hold AMRAP Remaining time… 10 Air Squats 10 Alternating Curtsy Lunges 10 Russian Kettlebell Swings Get some blood flowing and really push your stretches to work to open up positions. Use assistance as needed for the Poop Squat hold, goal is to have feet together and pointed straight. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 2 Pause Back Squats Start around 60-70% of your 1RM and build as heavy as deemed fit. Hold the bottom position for 2-3 seconds on each rep. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 16 Barbell Front Rack Alternating Lunges Start with a moderate loading and build each set as deemed fit. Athletes choice to forward or reverse step. 1d) 36:00 – 45:00 – 9 minute Up Ladder: 3…