Author: Jade

Pre Class: 1) Football Bar Bench Press Wide Grip: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. 4) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. Class: 5a) 3 rounds AQAP: 400m Run 20 Deadlifts 225/155 10 Deficit HPSU 8″ Rest 5 minutes 5b) 3 rounds AQAP: 9 Power Snatch 115/75 15 Chest-to-bar Pull-ups 21 Calories…

Pre Class: 1) Jerks: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Perform these from the Rack, no using blocks. Goal is heavier than last week. 2) Touch and Go Clean: 3 sets of 5 Warm-up as needed. Rest 3 minutes or as needed between sets. Build as heavy as possible. Goal is heavier than last week. 3) Clean Pulls: 3 sets of 3 @ 90%+ of 1RM Clean Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Goal is heavier than last week. Class: 4) Back Squat: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 5) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 6) 10 minute Up Ladder: 1 Hang Squat Clean 205/135 1 Muscle-ups Then 2…