Author: Jade

Pre Class: 1) 20 minute EMOTM: Odd, Pull-ups, Even, 3 Heavy Thrusters from Rack Pull-ups no more than 10 reps, focus should be technique, turnover, speed, etc. Thrusters start at a relatively heavy weight build up as heavy as you like, only work as heavy as you can cycle. 2) Clean Pulls: 4 sets of 3 @ 100% + Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 3) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. 4) Pause Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. No bounce.  Class: 5) 20 minute AMRAP: 5 Squat Cleans 135/95 10 Shoulder-to-Overhead 135/95 15 Box Jumps 24/20 Post Class: 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed….

Pre Class: 1) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.  Class: 2) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Your Max Reps should be Touch-and-Go, if you pause, you must pause at the Hang, no pausing at the floor. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. 3) Good Mornings: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds…