Author: Jade

WOD: 1) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start at 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start at 60% of your 1RM. Build as heavy as deemed fit. 3a) 3 rounds AQAP: 400m Run 12 Overhead Squats 155/105 9 Strict Handstand Push-ups Directly into 3b) 3 rounds AQAP: 400m Run 9 Clean and Jerks 155/105 6 Muscle-ups No Rest between parts A and B. 4) Chest-to-bar Pull-ups: 10 minute EMOTM Pick a rep count you can sustain. If your hands are beat up, perform these strict. 5) Weighted Chin-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 6) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds between sets. Heavy as possible. 7) Sled Drag: 400m Light. Focus on walking…

* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. ** Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Snatch: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between reps. Build as heavy as deemed fit. 2) Snatch High Pull: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build only as heavy as you are able to pull the bar to your sternum.   WOD: 3a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. 3b) Pause Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back…