Author: Jade

WOD: 1) Snatch + Hang Snatch + Overhead Squat: Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your capacity to hold onto the bar for all reps.  All reps full Squat. 2) Clean + Hang Clean + Front Squat + Jerk: Every 2:00 for 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your capacity to hold onto the bar for all reps. All reps full Squat. Jerk is a Split. 3) 3 rounds AQAP: 60 Double-unders 20 Pull-ups 10 Power Snatch 95/65 Extra Work: 4) Strict Ring Dips: 10 minute EMOTM Pick a rep range you can maintain. If you can’t perform strict don’t kip, scale/assist accordingly. 5) Farmers Carry: 400m Work with a loading you can complete in under 10 minutes. Keep track of total time and attempts to complete. For…

WOD: 1) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 2) AQAP: 15 Hang Squat Cleans 95/65 30 Burpees 50 Box Jump Overs 24/20 30 Burpees 15 Hang Squat Cleans 95/65 Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight Should be able to move continuously, scale loading if you cannot. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE