Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 5 Snatch Deadlifts 5 Pause Overhead Squats Athletes following Move/Power use a PVC pipe for Warm-up, athletes following Sport/Competition use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1.1 Snatch Warm-up as needed. Drop and reset between reps. Both reps full Squat. Build as heavy as deemed fit. If you’re not feeling the heavier loading today, keep the weights lighter and snappier and perform this as an EMOTM for 10 sets instead. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 1 Clean + 2 Jerks Build loading from your Snatches. Build as heavy as deemed fit. Clean is Full Squat. Same as above, if you’re not feeling the heavier weights, perform this as an EMOTM for 10 sets. 1d) 33:00 – 45:00 – AQAP: 40/30 Calories Ski/Bike/Row Then……

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 rounds of.. 10 Pause Glute Bridge Ups With Barbell 10 Lateral Lunges 10 Air Squats Remaining Time… Easy-to-Moderate Pace Machine Perform 3 rounds of the first 3 movements, whatever time is left spend it on your machine. 1b) 12:00 – 18:00 – Every 2:00 x 3 sets: 3 Pause Back Squats Spend your transition warming up your Back Squat to a moderately hard load for 3 Reps. Pause in the bottom for 3 seconds on each rep. Build as heavy as deemed fit. 1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 10 Dumbbell Front Squats Pick a loading that will be heavy and demanding for you for 10 reps. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 6 Dead-Stop Dumbbell Farmers Lunges Load appropriately given the low volume of reps. Stop completely in…