Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 5/side Single Leg Kettlebell Romanian Deadlift 1 Snatch Pull + 1 Power Snatch + 1 Snatch Push Press + 1 Snatch Push Jerk Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 12:00 – 24:00 – Every 1:00 x 12 sets – Power Snatch: Sets 1-3 (12:00 – 15:00) –  1.1 @60% Sets 4-6 (15:00 – 18:00) –  1.1 @65% Sets 7-9 (18:00 – 21:00) –  1.1@70% Sets 10-12 (21:00 – 24:00) – 1.1 75% > Use today to focus on positions and clean lifts. If things are feeling really good go above 75%, but otherwise if lifts aren’t feeling dialed don’t go up past that in weight. Reps should be dropped with a 5 second reset between them. 1c) 25:00 – 35:00 – Every 1:00 x…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bride-ups w/Mini Band 5 Front OR Back OR Goblet Squats Get yourself moving and those hips opened up. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 1 Pause Front Squat + 1 Front Squat The last few weeks we’ve been working some higher volume and getting you more comfortable with that bottom position. Today is an opportunity to push the loading heavier than past weeks. If things are feeling good get after it, and if not keep the weights at more working weight sets and keep them fixed. The time domains are shorts today, if you’re really feeling good and getting after the higher loading don’t be afraid to take a set off for additional rest as you get to a top end set. 1c) 25:00 –…