Author: Jade

* The Open Is Coming HERE WOD: 1) Back Squat: 5 sets of 3 @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Snatch: 3 sets of 2 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. All reps full Squat. 3) Clean and Jerk: 3 sets of 2 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk. 4) 40 minute EMOTM: Movement 1 8-15 Calories Assault Bike/Rower Movement 2 10 Box Jumps Overs 24/20 Movement 3 8-10 Bar Facing Burpees Movement 4 5 Cycled Push Jerk Pick reps you can maintain for movements for all 10 rounds. For the Push Jerk use a weight you would feel confident hitting 10 reps for. Overall this session…

* Mat Will be down in Boston this evening getting ready for the 15.1 announcement so there will be no Olympic Lifting class this evening. ** The Open Is Coming HERE Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) Snatch Balance: 4 sets of 3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. WOD: 3) Snatch: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 4) Clean and Jerk: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 5) 21-15-9 – AQAP: Strict Handstand Push-ups Wall Balls 30/20 Toes-to-bar Extra Work: 6) L-Sit: Accumulate 3 minutes Keep track of total time and attempts to complete….