Author: Jade

Class: 1) Power Snatch + Hang Squat Snatch + Overhead Squat: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week. 2) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week 3) 7 minute AMRAP: 100 Double-unders 50 Wall Balls 20/14 Max Muscle-ups Extra Work: 4) High Box Jump: 10 minutes Practice Spend this time building to a single high Box Jump. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Don’t throw any “body english” into the movement. For results post detailed weights, reps, times,…

Class: 1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember your additional load is the same as added the last two weeks and should be added to each set. If you’re comfortable, or have spotter arms, push the Back Squat squat to failure. 2) Barbell Split Squats: 3 sets of 8/side Rest 90 seconds between sets. Goal is to be heavier than last cycle. Perform all reps on one leg before switching to the other. 3) AQAP: 9 Squat Snatches 115/75 21 Burpee Lateral Bar Hops 6 Squat Snatches 115/75 15 Burpee Lateral Barops 3 Squat Snatches 115/75 9 Burpee Lateral Bar Hops Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of Handstand Walk/Hold 5) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. For…