Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 4 minutes Ski/Bike/Row Then AMRAP… 10 Banded Face Pulls 5/side Single Arm Strict Press from Split Jerk Stance Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation. 1b) 12:00 – 28:00 – Every 2:00 x 8 sets: 1 Behind the Neck Split Jerk + 1 Split Jerk Start around 60% of your 1RM and build to a heavy set for the day. If you max out before the last set, try to keep your remaining sets within 80-90% of the days heaviest. 1c) 33:00 – 45:00 – Every 6:00 x 2 sets: 2 rounds of… 5-10 Ring Muscle-ups 50 Double-unders 10-15 Strict Handstand Push-ups 50 Double-unders Scale as needed. Accessory: 2) Monostructural Conditioning – Assault/Echo Bike: 5 sets…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 10 Alternating Shoulder Plank Taps + 5 Pause Overhead Squats Station 3 – 3x Snatch Pull + High Hang Power Snatch + Low Hang Snatch Athletes in Move/Power warm-up with a PVC pipe, athletes in Sport/Comp warm-up with a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: Snatch Pull w/Pause @ Top + High Hang Power Snatch + Low Hang Snatch Start around 50-60% of your 1RM and build as deemed fit. Pause at the top of the Pull for 1-2 seconds, no dropping the bar between reps, Low Hang Snatch is into a full Squat. 1c) 20:00 – 28:00 – 8 minute AMRAP: 10/8 Calories Ski/Bike/Row 3 Hang Squat Snatch @ 80-90% of Today’s Heaviest Complex Battery work here, Hang…