Author: Jade

WOD: 1) Overhead Squat: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Behind the Neck Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. These should be done in your Jerk grip. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Rowed Movement 2 – 1-10 Kipping Handstand Push-ups Movement 3 – 10 Box Jump Overs 24/20 Pick reps you can maintain for all 10 sets. Don’t kill yourself on this effort, keep it aerobic, heart rate shouldn’t go over 150. 4) Fat Grip Neutral Strict Pull-ups: 4 sets of 6-10 reps Rest 90-120 seconds between sets. Add load if able. 5) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible, keep it strict. 6) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed…

Pre Class: 1) Push Press: 5-5-3-3-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. WOD: 2) 15 minutes EMOTM: 1 Power Snatch Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range. 3) 10 minutes EMOTM: 1 Power Clean + Push Jerk Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range. This should be one continuous piece, going immediately from the Box Jumps into the Deadlifts. 4) AQAP: 15-12-9 Clean and Jerk 185/125 100-75-50 Double-unders Extra Work: 5) GHD Sit-ups: 8 rounds of :20/10 Record total reps completed. 6) Ring Dips: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. Keep them strict. 7) Row: 1-2-3-4-5-4-3-2-1 minutes Rest 1 minute between each interval. Row on Calories, max…