Author: Jade

Pre Class: 1) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 2) Snatch Pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Should be done at 100%+ of your 1RM Snatch. Use straps if you need/have them. Goal is heavier than last week. 3) Hang Snatch: 1 rep EMOTM x 10 reps Warm-up as needed. Work at 60%>. Class: 4) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 5) Barbell Split Squats: 3 x 8/side Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Goal is heavier than last…

Pre Class: 1) Hang Clean + Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 2) Jerk Dips: 4 sets of 3 Warm-up as needed. Rest 60 seconds between sets. 110%+ of your 1RM Jerk. Gaol is heavier than last week. 3) Pause Back Squat: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. 3 second Pause in the bottom. Goal is heavier than last week. 4) 20 minute EMOTM: Odd, Chest-to-bar Pull-ups, Even, Push Press x 3 reps Chest-to-bar Pull-ups pick a rep count you can maintain, goal should be to work towards Butterfly if you don’t have them. Push Press start at 60% of your 1RM, build as heavy as deemed fit. Class: 5) 5 rounds – 3 minute AMRAP – 1 minute Rest: 3 Strict Handstand Push-ups 6 Power Snatch 115/75 9 Burpee Lateral…

* Athlete Contracts Due August 1st. Click HERE for more info. If contracts aren’t in by August 1st, you’ll be bumped into the new pricing structure. Pre Class: 1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds  between sets.Additional load is now from Cycle 2, 3, and 4. Add additional load to each of today’s working sets. WOD: 2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load is now from Cycle 2, 3, and 4. Add additional load to each of today’s working sets. Last set should be Touch-and-Go, if you are to rest you must rest at the Hang position, no resting the bar on the floor. 3) Single Leg KB Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90…