Author: Jade

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Scapula Pull ups 10 Banded Upright Rows 5 Snatch Grip Deadlifts 5 Push Press Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press Sets 6-10 (15:00 – 20:00) – Power Snatch w/Pause in Catch + Snatch Push Jerk Warm-up as needed. Start around 60% of your 1RM and build as deemed fit. Both the Push Press and Push Jerk are from behind the Neck. Hold the “catch” on the Power Snatch for 2-3 seconds. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 (20:00 – 25:00) – Muscle Clean + Push Press Sets 6-10 (25:00 – 30:00) –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Glute Bridge Up  w/Pause 10 Alternating Squat Hold + Reach Overhead 5 Box Jump, Step Down Take your time and get things firing and opened up. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Back Rack Split Squat @ Tempo (0-3-0) Load as deemed fit, focus on tempo first and foremost, holding the bottom for 3 seconds on each rep. Perform all reps on 1 side before switching to the other. 1d) 36:00 – 45:00 – 21-15-9 – AQAP: Burpee Box Jump 30/24 Sumo Deadlift High-Pull 135/95 Scale as needed. Accessory: 2) Secondary Conditioning – Bike Erg: 5 sets of 1 minute Max Calories…