Author: Jade

WOD: 1) Power Snatch: 15-20 minutes to establish a 1RM Warm-up and rest as needed. Establish a Max Power Snatch. Ideally no pressing out, and work to maintain the integrity of the movement by not dropping out wide. 2) Power Clean and Jerk: 15-20 minutes to establish a 1RM Warm-up and rest as needed. Establish a Power Clean and Jerk. This should be a Split Jerk. Work to maintain the integrity of the movement by not dropping out wide. 3) 3 rounds AQAP: 15 Chest-to-bar Pull-ups 15 Box Jumps 24/20 15 Kettlebell Swings 70/53 15 Box Jumps 24/20 Extra Work: 4) Burgener Warm-up: 5 rounds not for time This should be 5 rounds of 3 reps of each movement. Go no heavier than a barbell. This is about precision movements not about time to complete. 5) Superman Position: Accumulate 3 minutes Use as many attempts as needed to accumulate…

WOD: 1) Back Squat: 1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75% Warm-up as needed. Upon starting rest no more than 90 seconds between your working sets. 2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat 3) 5 rounds AQAP: 10 Shoulder-to-Overhead 135/95 20 Deadlifts 135/95 40 Double-unders Extra Work: 4) Bar Muscle-up: 10 minutes EMOTM Pick a rep range that you can maintain for the 10 minutes. Scale with a band, or do Chest-to-bar Pull-ups 5) Stiff Leg Deadlift: 3 x 15 Heavier than last time. Rest 90 seconds between sets. For Results post weights for all sets of Squats and time to complete Met-con along with any scaling…

WOD: 1) Snatch: 3 x 1 @ 70% of 1RM Rest 90 seconds between sets. 2) Clean and Jerk: 3 x 1 @ 70% of 1RM Rest 90 seconds between sets. Yes these weights are light today. Don’t go heavier, follow the programming. Work at the lighter weights and work on nailing the movements with absolute precision. 3) Paleo Benchmark # 1 – Max Pull-ups: Once on the bar perform as many pull-ups as possible. If your foot touches down or you drop off the bar your set is done. These can be any type of pull-up just make sure to record what you did, and if you used a band so you can test the same in 60 days. 4) Paleo Benchmark # 2 – 10 minute AMRAP: 7 Squat Cleans 135/95 9 Toes-to-Bar 11 Burpees Extra Work: 5) Hollow Position: Accumulate 3 minutes Use as…

WOD: 1) AQAP: 1000m Row then 5 rounds of 20 Kettlebell Swings 70/53 20 Box Jumps 24/20 20 Power Snatches 75/53 Extra Work: 2) Split Jerk: 3 x 3 @ 75% Rest 90 seconds between sets. 3) Snatch Balance: 25 minutes to Establish a Max, 3 x 1 @ 80% Establish a Max Load resting as much as you need. Once establish complete the listed sets resting 90 seconds between sets. httpv://www.youtube.com/watch?v=U-PkTCZv3no 4) Muscle Snatch: 3 x 2 @ 75% Rest 90 seconds between sets. 5) Snatch off Blocks (Mid Thigh): 3 x 2 @ 70%, 2 x 3 @ 65% Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post weight and thoughts for all movements. Post Results/Thoughts to Comments  

WOD: 1) Squat Clean and Split Jerk: 3 x 1 @ 85% of 1RM Warm-up as needed. Rest 90 seconds between your working sets. 2) Squat Snatch: 3 x 1 @ 75% of 1RM Rest 90 seconds between sets. 3) Clean Deadlift (Tempo 2.1.2): 3 x 2 @ 115% of 1RM Clean Rest 90 seconds between sets. 4) 10 minute AMRAP: 1 Thruster 165/113 1 Muscle-ups 2 Thrusters 165/113 2 Muscle-ups 3 Thrusters 165/113 3 Muscle-ups …and so on until 10 minutes is up httpv://www.youtube.com/watch?v=xScEONXcp4Q Some Thruster tips for you Extra Work: 5) Row: 4 x 500m Rest 2 minutes between sets. Hold fastest consistent pace. 6) Front Rack Bulgarian Split Squats: 3 x 5/side Heavier than last time. Rest 90 seconds between sets. For results post weights for all of your Olympic Movements and Rounds plus Reps finished for Met-con along with any scaling used. For Extra Work…