Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Banded Face Pulls Station 2 – 10 Pause Shoulder Plank Taps Station 3 – 3 Power Snatch + 3 Hang Squat Snatch + 3 Snatch Push Press Athletes in Move/Power warm-up with a PVC Pipe, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Hang Snatch + 1 Snatch Warm-up as needed. Drop the bar and reset on the floor between the Hang Snatch and Snatch. Both reps are full Squat. Build as heavy as deemed fit. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets:  1 Hang Clean + 1 Clean Continue to build loading as deemed fit from the Snatches (don’t be afraid to drop lighter for your first few sets). Drop the bar and reset on the…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine or Run Station 2 – 5 Burpees + 15 Air Squats Station 3 – 3-5 Inchworm + Push-up Get some positions opened up and get some blood flowing. 1b) 10:00 – 45:00 – AQAP: 50-40-30-20-10 Single Arm Kettlebell Push Press 70/53 50-40-30-20-10 Kettlebell Goblet Squat 70/53 1000-800-600-400-200m Run For the Push Press split the reps in half between both arms. We’re going to use a standard that you must complete reps in sets of 5 reps at a time…does not mean you can’t do more than 5, and does not mean you can break-up the 5, but work in sets of 5 at a time. In addition make sure you are establishing a full Front Rack position each rep with the Kettlebell, bring it all the way down,…