Author: Jade

Class: 1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. 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. 2) Dumbbell Bench Press: 3 sets of 12 Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 3) 10 minute AMRAP: 10 Pull-ups 20 Wall Balls 20/14 40 Double-unders Extra Work: 4) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 5) Run: 8 x 400m Rest 2 minutes between sets. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) 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. 2) 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. 3) 7 minute AMRAP: 7 Overhead Squats 75/53 7 Burpee Lateral Bar Hops 7 Toes-to-bar Extra Work: 4) Farmers Walk: 400m Heavy as possible (keep it under 10 minutes). Keep track of total time and attempts to complete. 5) Ring Rows: 4 sets of 10 Rest 90 seconds between sets. Feet should be on a 20″ box. For results…