Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Banded Face Pulls Station 3 – 3x Halting Snatch Deadlift + Halting Hang Power Snatch + Overhead Squat Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 1 Halt At Knee Snatch Deadlift + 2 Pause Above Knee Hang Power Snatch + 1 Pause Overhead Squat Use this as warm-up and positional work to the battery piece. 1c) 23:00 – 32:00 – AQAP: 12 Squat Snatch 185/135 75 Double-unders 9 Squat Snatch 205/145 75 Double-unders 6 Squat Snatch 225/155 75 Double-unders Scale as needed. 1d) 36:00 – 45:00 – 9 minute AMRAP: 20/15 Calories Ski/Bike/Row 15 Alternating Dumbbell Power Snatch 70/50 10 Burpees Scale as needed. Accessory: 2) Monostructural Conditioning –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up/Down 5/side Worlds Greatest Stretch 5 Pause KB/DB Goblet Squat Get things opened up and your body ready to go. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 1 Pause Front Squat + 5 Front Squats Reference past weeks for loading and direction in your sets. Start at a moderate weight and build as heavy as deemed fit. Hold the bottom on the pause Squat for 2-3 seconds. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Dumbbell Farmers Split Squat w/Band Focus on positioning and movement quality first, loading second. 1d) 37:00 – 45:00 – 4 rounds AQAP: 15 Deadlifts 165/115 12 Hang Power Cleans 165/115 9 Alternating Front Rack Lunges 165/115 Lunges are a total of 9 reps. Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 1…