Author: Jade

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Football Bench Wide Grip: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103% Warm-up as needed. Rest 90-120 seconds between sets.  2) Strict Press: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) Ring Dips: 4 sets of 6 Rest 90-120 seconds between sets. Heavy as possible. WOD: 4) Power Snatch: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM build as heavy as deemed fit. 5) Power Clean + Push Jerk: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM build as heavy as deemed fit. 6) AQAP: 50 Kettlebell Swings 70/53 30 Power Cleans 135/95 50 Kettlebell Swings 70/53 Post Class: 7) GHD Sit-ups: 3 sets of 30 Rest 90 seconds between…

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) 20 minute EMOTM: Odd, Toes-to-bar, Even, 5 High Box Jumps Pick a rep range you can maintain for the Toes-to-bar, no more than 10 reps/round. Box Jumps should not be rebounded, reset between each rep. 2) Deficit Snatch Deadlift: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds. Deficit should be 2″. Use straps. Should be working around 100% of your 1RM Snatch. Goal for this though is positioning over loading. Goal is heavier than last week. 3) 3-Position Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Hi-Hang, Above the Knee, Floor. All full Squat. Use straps if you have them/need them. Goal is heavier than last week. WOD: 4) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103% Warm-up as needed….