Author: Jade

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 30 seconds/side Banded Samson Stretch Station 2 – 20 Alternating Face Down Scorpions Station 3 – 40 Seconds Single-unders Get some blood flowing. Use the Single-unders as an opportunity to work on clean, concise positioning for carry over to your Double-unders. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 7 Bench Press Reference last week for loading. Try and start towards the top end of your sets from last week. Build as heavy as deemed fit for the day. 1c) 28:00 – 32:00 – Every 1:00 x 4 sets: 1/direct Walk Hands Around Box (“Box Clock”) Scale to just having your feet on a plate. Can make this more difficult by getting yourself into a stink bug position on the box. Scale as needed based on ability. 1d) 35:00 – 45:00…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 “Y” Plate Raise 5 Clean Pull 5 Strict Press 5 Overhead Squats Athletes in Move/Power use a PVC pipe for warm-up, those in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets:  Sets 1-3 (10:00 – 14:30) –  Snatch Pull + High Hang Power Snatch + Above The Knee Power Snatch +Low Hang Power Snatch Sets 4-6 (14:30 – 19:00) – Power Snatch + Power Snatch + Pause Overhead Squat First complex hold onto the bar for all reps. For the second complex drop after the first Power Snatch and reset on the floor going into the second rep. Build as heavy as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: Sets 1-3 (19:00 – 23:30) – Clean Pull + High Hang Power Clean + Above The…