Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5/side Open/Close Book 10 Alternating Deadbugs 5 Clean Hang High Pull 5 Hang Power Clean Atheltes in Move/Power us a PVC Pipe, athletes in Sport/Comp use a Barbell for warm-up. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets:  Clean Pull + Hang Power Clean + Power Clean + Low Hang Power Clean Start around 60% of your 1RM and build as deemed fit. If you’re newer to Olympic Lifting and working lighter, don’t be afraid to perform the complex on the minute to get more volume and practice in. Build as heavy as deemed fit. Drop the bar and reset after the Hang Power Clean. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 2 x 2-Stop Clean Grip Deadlift Start at whatever loading you finish for the Clean Complex. Pause below the Knee…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass Through 10 Table Top Up/Downs 5/side Single Arm Banded Overhead Squat w/Pause Use a light enough band tension that allows you to focus on nice positioning. If you don’t have the mobility for this than perform a single arm banded Front Squat. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets – Overhead Squat: Sets 1-3 (10:00 – 14:30) – 3 Reps Sets 4-6 (14:30 – 19:00) – 2 Reps Sets 7-12 (19:00 – 28:00) – 1 Rep We will be working on Overhead Squats for the next 4 weeks before jumping into a robust Squat program in the New Year. If you don’t have the mobility for the Overhead Squat you should opt to the Power or Move programming for the next 4 weeks. Today we’re just looking to establish where…