Author: Jade

Pre Class: 1) 3-Stop Snatch Deadlift: 5 sets of 3 Rest 90-120 seconds between sets. Pause just below the knee, above the knee, at the high hang and then stand to extension. Repeat the motions back down, don’t drop the bar, don’t go limp on the way down, hold your tension and pause at each position. Goal is to work heavier than last week. 2) Hi-Hang Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start around 60% of your Hang Snatch, build as heavy as you like, but the focus is on speed and movement quality, keeping the bar at the high hang. Goal is to work heavier than las week.   Class: 3) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Go for it on the last set. If you’re comfortable ditching the bar, go…

Pre Class: 1) 20 minutes EMOTM: Odd, Pistol Squats, Even Strict Handstand Push-ups Pick reps you can maintain over the course of the 10 sets. No more than 5 Pistols/leg/round. 2) Low Hang Clean: 5 sets of 2 Ret 2-3 minutes between sets. No dropping the bar between reps. Set is initiated by coming to the top of a Deadlift, then coming down 3-4″ off the floor. Goal is heavier than last week. 3) Halting Jerk: 2 reps EMOTM x 10 sets Warm-up as needed. Build as heavy as possible. Hold the pause for 2 seconds on each rep. Goal is heavier than last week. 4) No Bounce Pause Front Squat: 5 sets of 3 Rest 90-120 seconds between sets. Goal is heavier than last week.   Class: 5) AQAP: 100 Calories Rowed or 1 mile Run 80 Wall Balls 20/14 60 Chest-to-bar Pull-ups 40 Kettlebell Swings…