Author: Jade

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 Pause Scapula Pull-ups + 10 Hollow Rocks Station 3 – 3-5 Inchworm + Push-up Station 4 – 10 Alternating Lunge + Samson Stretch Focus on clean positions and good activation. Pick-up the tempo on the machine the 2nd round to get your heart rate up a bit. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 1 Jerk Balance + 1 Split Jerk w/3 second Pause in Catch Keep the weights light to moderate, snappy and clean. Use this as skill/positional work to prep you for the heavier Jerk triples. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Split Jerks Start at a moderate load and build as deemed fit. 1d) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 3x 3-Position Clean Pulls (Floor, Knee, High-Hang) Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Calories Ski/Bike/Row 15 Burpee Lateral Bar Hops 15 Squat Cleans 75/55 Push the tempo and work for a high effort interval. Earn your rest. 1c) 30:00 – 40:00 – Every 1:00 x 10 sets: 1 Squat Clean Start at whatever load is appropriate and build as heavy as deemed fit. 1d) 40:00 – 45:00 – 5 minute AMRAP: 10 Front Rack Sotts Press 10 Bent Over, Supinated Rows 10 Barbell Bicep Curls A little accessory work to finish things out. Keep it light and take it slow. Keep the same load for all movements. Accessory: 2) Monostructural Conditioning – Bike Erg:…