Author: Jade

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Cossack Squats 10/side Single Leg Glute Bridge-up 10 Scapula Pull-ups Get some blood flowing, increase the tempo on the machine each round to get your heart rate up and prepped for the workout. Add any additional stretches/movements you might need if you have any extra tight areas. 1b) 15:00 – 45:00 – 30 minute AMRAP: 100 Calories Ski/Bike/Row 80 Alternating Pistol Squats 60 Alternating Dumbbell Plank Rows 50/35 40 Weighted Abmat Sit-ups 50/35 20 Bar Muscle-ups Scale as needed.  Accessory: 2) Monostructural Conditioning – Run: 30 minutes You choose the pace. 3) Weightlifting – Every 3:00 x 5 sets: 7 Deadlifts + 5 Power Cleans + 3 Hang Power Cleans Performed as an unbroken Touch-and-Go complex. Start at a moderate load and build as deemed fit. 4) Gymnastics Conditioning – AQAP: 30 Ring Rows…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Scapula Push-ups 5 Snatch Drops Snatch Drops should start by dropping to high power position, and ending with the 5th rep into a deep squat. Move/Power athletes use a PVC Pipe, Sport/Comp athletes use a barbell. 1b) 10:00 – 17:30 – Every 1:15 x 6 sets: Power Snatch + Hang Power Snatch (Just Above the Knee) + Pause Overhead Squat Use this as skill/positional warm-up work into your heavier lifts for the day. Start around 50% of your 1RM and build the loading as deemed fit. 1c) 18:00 – 30:00 – Every 1:00 x 12 sets: 1 Snatch w/Pause in Catch Full Squat Snatch, hold the bottom receiving/catch position for 1-2 seconds on each lift before standing up to finish. Take the loading from Part B and continue to…