Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Supinated Banded Pull Aparts 10 Scapula Pull-ups 10 Squat Hold + Reach Overhead Get those shoulders warm and active. Focus on maintaining a nice squat position in the bottom of the reach overheads. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets:  Sets 1-4 (10:00 – 14:00) – 3-Position Muscle Snatch (Hi-Hang + Top of the Knee + Floor) Sets 5-8 (14:00 – 18:00) – 1.1.1 Power Snatch + 1 Overhead Squat Set 9 (18:00 – 19:00) – 1 Power Snatch + Max Overhead Squats Use the Muscle Snatches as positional warm-up work. For the Power Snatches perform 3 reps with a drop and reset between reps, perform an Overhead Squat after the final rep. For the last perform the Power Snatch at the heaviest load of the day thus far and finish with…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds/side Banded Lat Stretch 10 Alternating Dynamic Samson Stretch 5 Wall Therapy Squats Take your time with the therapy squats and work for a high quality position. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 3 Front Squats Reference last week for loading. You have 10 sets today, so take your time, there is ample opportunity to build into a heavy triple for the day. 1c) 26:00 – 33:00 – Every 1:00 x 7 sets: 4/side Single Arm Front Rack Dumbbell/Kettlebell Bulgarian Split Squat @ Tempo 2.1.2 Scale to a normal Split Squat if this movement pattern is too difficult for you. Hold a single Dumbbell/Kettlebell at the Front Rack position. Perform all reps on 1 side before switching to the other. 1d) 38:00 – 45:00 – AQAP: 20 D-Ball Over the Shoulder 100/70 30…