Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bent Over “Y” Raise 5 Snatch Deadlift 5 Snatch Push Press 10 Hollow Rocks Athletes in Move/Power warm-up with a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 3-Position Power Snatch Performed as Floor, Below the Knee Hang, Hi-Hang. Start light, treat this as warm-up/prep work into your heavier complexes. No dropping the bar between reps. 1c) 17:00 – 35:00 – Every 2:00 x 9 sets: Snatch + Hang Snatch + Overhead Squat + Snatch Continue to build loading from Part B. All Snatches are full Squat. Perform the first 3 reps as a complex, drop the bar after the Overhead Squat and reset on the floor for the last rep. 1d) 40:00 – 45:00 – 21-15-9 – AQAP: Alternating Dumbbell Power Snatch 70/50 Toes-to-bar Sprint workout,…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Glute Bride-ups Station 3 – 10 Alternating Kettlebell/Dumbbell Curtsy Lunges Take your time with stations 2+3 and focus on good position and activation. 1b) 11:00 – 26:00 – Every 2:30 x 6 sets: 2 Pause Front Squats + 4 Front Squats Warm-up as needed. Reference last week for loading. Goal should be to work slightly heavier. Hold the bottom on the Pause for 2-3 seconds each rep. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets – 12-10-8 – AQAP: Alternating Pistol Squat Hang Power Cleans 95/65 Scale appropriately so that you have at least 30 seconds after completing the first set. Accessory: 2) Monostructural Conditioning – Row: 4 x 1K Rest 3 minutes between intervals. First three sets at moderate tempo. 4th set hit…