Author: Jade

WOD: 1) Power Snatch + Squat Snatch: 2 x 1 @ 50%, 3 x 1 @ 60%, 2 x 1 @ 70% of your 1RM Squat Snatch One set consists of 1 Power Snatch and 1 Squat Snatch. These should be done as touch and go reps. Rest 90 seconds between sets. 2) Clean Pull: 3 x 3 @ 100% of Max Clean Rest 90 seconds between sets. 3) Clean Deadlift 2.1.2: 3 x 3 @ 110% of Max Clean These should be done at a tempo of 2 seconds up, 1 second pause, 2 seconds down. No dropping the bar on your third rep. Rest 90 seconds between sets. 4) 12-9-6 – AQAP: Front Squats 225/155 Muscle-ups Bar is taken from the ground. You may Squat Clean the first rep. Substitution for today for Muscle-ups will just be 2x the amount in Pull-ups, ideally Chest-to-bars if…

WOD: 1) Work Your Weakness: EMOTM for 15 minutes For today’s work your weakness you need to pick two (2) movements. You must pick one (1) Barbell Movement and one (1) Gymnastics Movements. For the Barbell Movement you must pick a rep range between 1 and 3 and an appropriate weight to match. For the Gymnastics Movement you must pick a rep range between 1 and 5. You will perform the chosen reps for the Barbell Movement on the minute, and you will perform the chosen Gymnastics Movement on the 30 seconds. Both of these movements should be weakness movements, something you struggle with, but they should be set up in a fashion that you can do them so that you can build volume and comfort with the movement. 2) AQAP: 50 Ball Slams 40/30 75 Abmat Sit-ups 50 Ball Slams 40/30 75 Hand…

WOD: 1) Muscle Snatch: 15 minutes to Establish a Max Muscle Snatch You have 15 minutes and only 15 minutes. If you PR this movement make sure you input your new weight into the spreadsheet. 2) Power Snatch: 2 x 2 @ 80% Warm-up as you need to coming of the Muscle Snatch. Rest only 90 seconds between your two sets. 3) 12 minute AMRAP: 5 Hang Power Snatch 135/95 10 Toes-to-bar 15 Box Jumps 24/20 Extra Work: 4) Weighted Hip Extensions: 3 x 15 Heavier than last time. Rest 90 seconds between sets. 5) Strict HSPU: EMOTM 10 minutes Pick a number and stick with it, be consistent. If you can do more than 5 go to a defecit. Don’t scale the range of motion, scale the load. For Results post weight hit on Muscle Snatch and weight used for Power Snatches, along with Rounds and Reps…

WOD: 1) Back Squat: 1×10 @ 60%, 1×8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80% Warm-up as needed. Upon starting your work sets, rest no more than 90 seconds between sets. 2) Front Squat: 1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75% Coming off your last set of Back Squats, rest no more than 90 seconds leading into your first set of Front Squats. 3) 3 rounds for Max Reps: 1 minute Rope Climbs 15 feet 30 seconds Rest 1 minute Burpees 30 seconds Rest 1 minute Kettlebell Swings 70/53 30 seconds Rest If you can’t climb the Rope you will sub out Max Pull-ups, ideally Chest-to-bar if you can do them. Don’t destroy your hands. Either drop to Strict Pull-ups assisted or not, or Ring Rows if your hands start to go from too much Kipping. Extra Work: 4) Floor…

WOD: 1) Squat Snatch: 3 x 1 @ 80% Rest 90 seconds between sets. Warm-up as needed. 2) Snatch Pull: 3 x 3 @ 100% Rest 90 seconds between sets. 3) Snatch Deadlift – Tempo 2.1.2: 3 x 3 @ 110% Rest 90 seconds between sets. This should be 2 seconds up, 1 second pause at the top, and a 2 second descent. 4) AQAP: 50 Wall Balls 20/14 25 Deadlifts 225/155 50 Wall Balls 20/14 Extra Work: 5) Banded Good Mornings: 3 x 12 Rest 90 seconds between sets. 6) Band Pull Aparts: 3 x 12 Rest 90 seconds between sets. 7) Band Kneeling Ab Pull Downs: 3 x 12 Rest 90 seconds between sets. For results post weight of all of your Olympic Movements along with time to complete Met-con and any scaling that you used. If you did Extra Work post bands used for each movement and…