Author: Jade

Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Cals Assault Bike/Row Movement 2 – 1 Heavy Deadlift Pick reps you can maintain for the AB/Row. Start at 70% of your 1RM Deadlift and climb as deemed fit.   WOD: 2) Snatch + Hang Snatch + Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them. 3) Clean + Hang Clean + Clean + Jerk: Every 2:00 for 5 sets Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar.  4) 7 minute Up Ladder: 3 Front Squats 155/105 3 Strict Handstand Push-ups Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. If you don’t…

* Monday and Friday for the next 4 weeks 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) Clean: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean 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 as heavy as possible. Limit loading if you can no longer pull the bar to the sternum by the 5th rep.   WOD: 3) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/20/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:00, 4:00, 6:00, 8:00. 4) Reverse Barbell Lunge: 7 reps/side Every 2:30 for 4…