Author: Jade

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. WOD: 1) Pause Back Squat: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of each rep for 3 seconds, no bounce on the way up. 2) Jerk Complex: 7 sets Warm-up as needed. 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Build as heavy as possible. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Rowed/Assault Bike Movement 2 – 1-10 Chest-to-bar Pull-ups Movement 3 – 8 Good Mornings Pick reps you can maintain for all 3 movements, Good Morning should be more focus on positioning and stretch versus loading. 4) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Dumbbell Floor Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 6) Single Arm Dumbbell Row: 4 sets of 10/side…

* Billing changes. Help CVCF. Please read here. ** Open 15.5 with Redline and Party after here. Extra Work: 1) Halting Clean: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Clean. All reps full Squat. WOD: 2) Every 90 seconds for 15 sets: Hang Snatch + Snatch + 20 Double-unders Warm-up as needed. Start at around 60% of your max Snatch. Build as heavy as deemed fit. No dropping the bar between reps, the 2nd rep should be Touch-and-Go. 3) AQAP: 30 Calories Rowed then 3 rounds of… 15 Thrusters 65/45 15 Bar Facing Burpees then… 30 Calories Rowed Extra Work: 4) GHD Sit-ups: 8 x :20/:10 Keep track of total reps completed each round. 5) Ring Dips: 5 sets of 5 Rest 90-120 seconds between sets. Keep it strict….