Author: Jade

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) Behind the Neck Jerk: 15 sets EMOTM x 1 Rep Work whatever grip you prefer, Snatch Grip, or Normal Grip. Start at approximately 60% of your 1RM Jerk, build as heavy as possible, depending on your comfort with the movement you may be able to move more weight than from the Front Rack.   Class: 2) Bench Press: 5-3-3-2-2-2-20 Warm-up as needed. Build as heavy as possible on each set. Rest 2-3 minutes between sets. For the 20 rep set, go to failure, regardless of how many reps it is, would much rather see you finish out at 15 reps than 30, so pick your weight appropriately. 3) AQAP: 50 Wall Balls 30/20 25 Hang Power Cleans 225/155 10 Rope Climbs 15ft Post Class: 4) Handstand Push-ups: 10 minutes EMOTM These should be normal HSPU, focus…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE  Pre Class: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Shoulder-to-Overhead x 5 reps Muscle-ups pick a rep range you can maintain. This is a Ring Muscle-up, if you don’t have one, don’t do a Bar Muscle-up, work on something that will get you to a Ring Muscle-up. Shoulder-to-Overhead should ideally be Push Jerks, feel free to increase load through the 10 rounds, a good starting weight should be 60-70% of your 1RM Push Jerk.   Class: 2) Snatch Balance: 5 sets of 3 Goal should be to work with heavier loads than last week. Build as heavy as able. Rest 90-120 seconds between sets. Focus on catching the bar as low as possible, this shouldn’t be a Push Jerk to Overhead Squat. https://www.youtube.com/watch?v=U-PkTCZv3no 3) Snatch: 10 sets EMOTM x 1 Rep Start at 60% of your 1RM. Build as…