Author: Jade

Pre Class: 1) 20 minute EMOTM: Odd, Heavy Wall Ball 30/20, Even, Dumbbell Snatch 1-3/side Wall Ball no more than 10 reps per round. No dropping the Dumbbell, only work as heavy as you can control it down. Alternate sides each rep.  Class: 2) Snatch: 1.1 Every 75 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as possible. Drop the bar between reps and reset to a perfect starting position (this is 2 reps every 75 seconds). 3) Clean and Jerk: 1.1 Clean + 1 Jerk Every 75 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. This should be 2 Cleans with a Jerk after the 2nd Clean. Drop the bar between the Cleans and reset your start position. All Cleans should be full Squat, and the Jerk should be a…

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. Work as heavy as possible. 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.   Class: 3) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Ret 90-120 seconds between sets. Last set should be everything you have in the tank. 4) Barbell Lunges: 3 sets 8/side Warm-up as needed. Rest 90-120 seconds between sets….