Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm + Push Up 10 Air Squats  15 Kettlebell Romanian Deadlifts Smooth and clean positions, use the squat as a dynamic stretch and focus on pushing your depth to open up your hips and back. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1 Halting Clean Deadlift +  1 Pause Above Knee Power Clean + 1 Pause Above Knee Clean + 1 Jerk Start around 50-60% of your 1RM C+J. Use this as positional work to get you warm for the singles. Build loading as desired based on how you feel. On the Halting Clean Deadlift hold at/just above the knee for 2-3 seconds before finish through on the Deadlift. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets – Clean and Jerk: Set 1 – 65-70% Set 2 – 70-75% Set 3…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 minute Ski/Bike/Row Buy-In Then…AMRAP 20 Band Pull-Aparts 5/side Kettlebell Windmills 5 Pause Scapula Pull-ups Build your pace on your machine each minute to get your heart rate up. Focus on good clean positions and activation through the rest of the movements. 1b) 12:00 – 28:00 –Every 2:00 x 8 sets: 2 Split Jerk w/Pause in Catch Start at a moderate load and build as deemed fit. Hold the catch position in the Split for 2-3 seconds on each rep. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 3-5 Ring Muscle-up Transitions These can be Toe Assisted, Band Assisted, Feet on Box. 1d) 35:00 – 45:00 – Every 2:00 x 5 sets: 10 Box Jumps 30/24 1-5 Ring Muscle-ups Use the Box Jump to get your heart rate up a little and also as a primer…