Author: Jade

Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Cals Assault Bike/Row Movement 2 – 100ft Dog Sled Sprint Load the Dog Sled appropriately so it takes about 15-20 seconds to cover the 100ft. Pick a calorie output you can maintain for all 10 sets. WOD: 2) Power Snatch: 1 Rep Every 45 seconds for 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) 3 rounds AQAP: 20 Power Cleans 135/95 400m Run Extra Work: 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Pre Class: 1) Clean: 4 sets of 2 @ 70% Warm-up as needed. Drop the bar and reset between reps. All reps full squat. 2) Clean Pulls: 3 sets of 5 @ 80% Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15 4) Barbell Back Rack Lunge: 3 reps/side Every 2:00 for 5 sets Start at 35-45% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 12:30, 14:30, 16:30, 18:30, and 20:30 5) AQAP: 100 Burpee Box Jump Overs 24/20 Extra Work: 6) Reverse Hyper: 3 sets of 20 Rest 90-120…