Author: Jade

WOD: 1) Snatch: Build to a Heavy Single Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this. 2) Clean and Jerk: Build to a Heavy Single Warm-up as needed. All reps full Squat. Don’t spend more than 20 minutes on this. 3) 20 minute EMOTM: Movement 1 – Handstand Walk Movement 2 – 30 Double-unders Double-under’s focus on speed and turn-over. Handstand Walk up to 50ft per minute. 4) 4 rounds AQAP: 400m Run 30 Burpee Lateral Bar Hops 20 Toes-to-bar 10 Clean and Jerks 155/105 5) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. Hold the 10 rep for static hold as long as possible. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Pre Class: 1) 20 minute EMOTM: Movement 1 – 1-5 Bar Muscle-ups Movement 2 – 50m Farmers Carry Pick reps you can maintain for the Bar Muscle-ups. Heavy as possible on the Farmers Carry. 2) Football Bar Bench Press Wide Grip: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. WOD: 3) Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 4) Snatch Push Press: 3 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 5) 7 minute Up Ladder: 3 Overhead Squats 155/105 3 Handstand Push-ups Extra Work: 6) V-Ups: 4 sets of 15-20 reps Rest 90-120 seconds between sets. 7) Dumbbell Floor Press: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments