Author: Jade

WOD: 1) 3-Position Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor. All reps full Squat. Use straps if you need them have them. 2) 3-Position Clean + 1 Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor, followed by 1 Jerk. All reps full Squat. 3) 20 minute AMRAP: 50 Calorie Row 25 Power Cleans 95/65 15 Handstand Push-ups 50 Calorie Row 20 Power Cleans 135/95 15 Handstand Push-ups 50 Calorie Row 15 Power Cleans 185/123 15 Hanstand Push-ups 50 Calorie Row 10 Power Cleans 225/155 15 Handstand Push-ups Max Calorie Rowed Rest 5 minutes 4) AQAP: 50 Bar Facing Burpees If you’re planning to do this workout, please come at either 8:00 AM and perform it in the back room, or come to the 10:30 Competitors session….

WOD: 1) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets Warm-up as needed. Build to approximately 80% of your 1RM. All reps full Squat and Split 2) “15.3”- 14 minute AMRAP: 7 Muscle-ups 50 Wall Balls 20/14 100 Double-unders 3) Back Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build to a heavy set of 5, your other 4 working sets should be within 80% of your heaviest of the day. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Dumbbell Overhead Tricep Curl: 4 sets of 10 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