Author: Jade

WOD: 1) Split Jerk: 15 minutes to establish a 1RM, 4 x 1 @ 80% of 1RM 15 minutes and only 15 minutes to establish a 1RM. The 80% should be done at your 1RM, if you hit a PR 1RM today use that number. Rest 90 seconds between sets. 2) Power Snatch: 4 x 1 @ 80% of 1RM Rest 90 seconds between sets. 3) 8 minute AMRAP: 12 Sumo Deadlift High-pulls 95/65 24 Double-unders Extra Work: 4) Dumbbell Strict Press: 3 x 10 Heavy as possible. Rest 120 seconds between sets. 5) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. 6) Band Pull Aparts: 3 x 12 Rest 90 seconds between sets.   For results post weight of all of your Olympic Work and Rounds and Reps for Met-con. For Extra Work post weight for Strict Press, and thoughts/comments for other two movements. Post Results/Thoughts…

WOD: 1) Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85% Warm-up was needed. Upon starting your working sets. Rest no more than 90 seconds between sets. 2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80% After finishing your last set of Back Squats rest no more than 90 seconds in your transition to your first working set of Front Squats. Rest no more than 90 seconds between sets. 3) “Tabatta Something Else”- For Total Reps: 8 rounds of 20 seconds Work – 10 seconds Rest – Pull-ups 8 rounds of 20 seconds Work – 10 seconds Rest – Push-ups 8 rounds of 20 seconds Work – 10 seconds Rest – Abmat Sit-ups 8 rounds of 20 seconds…

WOD: 1) Squat Snatch: 3 x 1 @ 85% of 1RM Warm-up as needed. Once into your work sets rest no more than 90 seconds between sets. 2) Squat Clean and Jerk: 3 x 1 @ 75% of 1RM Warm-up as needed. Once into your work sets rest no more than 90 seconds between sets. These must be Split Jerks. 3) Snatch Pull: 3 x 3 @ 100% of 1RM Snatch Rest 9o seconds between sets. 4) 12 minute AMRAP: 10 Burpees 10 Shoulder-to-Overhead 135/95 10 Barbell Lunges 135/95 Lunges are 5 each side with the bar on the back. Extra Work: 5) Muscle-ups: 5 x 5 Rest 2 minutes between sets. If you can do this easily add a weight vest. 6) Hollow Position: Accumulate 3 minutes Keep track of the number of attempts needed to accumulate this.

WOD: 1) 20 minute AMRAP: 3 Rope Climbs 15 feet 9 Shoulder-to-Overhead 155/105 18 Ball Slams 40/30 Extra Work: 2) Squat Clean and Split Jerk: 3 x 1 @ 82.5% of 1RM Rest 90 seconds between sets 3) Squat Snatch: 3 x 1 @ 75% of 1RM Rest 90 seconds between sets 4) Clean Pull of Risers (2-3″): 3 x 3 @ 90% of 1RM Rest 90 seconds between sets For results post Rounds and Reps of Met-con along with any scaling used. If you did Extra Work post weight for Olympic Work. Post Results/Thoughts To Comments

WOD: 1) Mid Hang Muscle Snatch: 1 x 3 @ 50%, 1 x 3 @ 55%, 1 x 3 @ 60%, 1 x 3 @ 65% of 1RM Muscle Snatch Rest 90 seconds between sets. 2) Hang Power Snatch + Hang Squat Snatch (Mid-Thigh): 1 x 1 @ 50%, 1 x 1 @ 55%, 1 x 1 @ 60%, 1 x 1 @ 65% of 1RM Squat Snatch Rest 90 seconds between sets. No dropping the bar in between reps. 3) 4 rounds AQAP: 5 Hang Power Cleans 205/123 10 Burpees 15 Toes-to-bar Extra Work: 4) 1 Arm Dumbbell Bench Press: 3 x 10/side Rest 2 minutes between sets 5) Band Pull-aparts: 3 x 15 Rest 90 seconds between sets 6) Rebound Box Jumps: 3 x 15 Rest 90 seconds between sets. These should be “Games Standard” with a rebound at the bottom. Use whatever height Box you can…