Author: Jade

Pre Class: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Heavy Wall Balls Pick reps you can maintain for all 10 sets. If you can’t perform a Ring Muscle-ups work on something to develop them, don’t sub a Bar Muscle-up. 2) Power Clean + Squat Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 3) Behind the Neck Split Jerk: 7 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 4) Pause Front Squat: 5 sets of 2 No Bounce. Warm-up as needed. Hold for 3 seconds in the bottom. Rest 90-120 seconds between sets. Goal is to be heavier than last week.   Class: 5) 3 rounds AQAP: 800m Run 30 Overhead Squats 95/65 30 Chest-to-bar Pull-ups  Post Class: 6) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible….

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 added should be added to each set and should be the same as last Friday.   Class: 2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load added should be added to each set and should be the same as last Friday. Your Max Reps set should be touch-and-go, no resting the bar on the floor. Be smart and safe with your final set. 3) Single Leg Kettlebell Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last cycle. 4) 12 minute AMRAP: 9 Toes-to-bar 6 Strict Handstand Push-ups 3 Power Cleans 205/135 Post Class: 5) Farmers Walk: 400m Heavy as…