Author: Jade

Pre Class: 1) 20 minutes EMOTM: Odd, Single Arm DB Overhead Squats 5 reps, Even, 5 Burpee Over Box 30/24 Alternate DB OHS side each round, you should finish with a total of 25 reps/side. Play with the different styles of Burpee Over Box to find which is most efficient. Class: 2) 3-Postition Snatch: Every 2 minutes for 8 sets This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat. 3) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 4) 10 minute AMRAP: 200m Run 10 Toes-to-bar Post Class: 5) Single Leg…

Pre Class: 1) Snatch Push Press: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week. 2) Tempo Snatch Deadlift: 3 sets of 3 @ 110%+ of Max Snatch Warm-up as needed. Rest 90-120 seconds between sets. Tempo should be 2 seconds up, 1 second pause, 2 seconds down. 110% is goal weight, if you can’t maintain proper positioning bring the load down as deemed appropriate. Use straps if you have them/need them. Heavier than last week. 3) Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit.  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 and Cycle 3, it should be the same load as last week….