Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds/side Samson Stretch 10 Air Squats 5 Dumbbell Deadlifts 100m Run Get loosened up and ready to go. 1b) 13:00 – 45:00 – AQAP: 75-50-25 Alternating Medball Pistol Squats 20/14 30-20-10 Strict Ring Dips 21-15-9 Dumbbell Power Cleans 70/50 800m Run Scale as needed. This workout has a total of 3 x 800m runs at the end of each round. Accessory: 2) Secondary Conditioning – Trail: 45-60 minutes @ Zone 2 Get outside and get in the woods for some easy breathing. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat – Every 1:00 x 6 sets: 1 set @ 65% 1 set @ 70% 1 set @ 75% 3 sets @ 80% Warm-up as needed. All Snatches full Squat. Drop and reset between Snatches. 3b) Olympic Lifting – Power Clean + Clean + Jerk – Every…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Deadbug With Plate Overhead Station 2 – 10 Jumping Medball Squats Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk Athletes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 3 Vertical Leaps + 1.1.1 Muscle Power Clean + 1 Push Press + 30 second Overhead Hold Start light and build as deemed fit. Reset your feet and position on each of the Vertical Leaps. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) – Power Clean + Hang Power Clean + Push Jerk Sets 6-10 (23:00 – 28:00) – Power Clean + Split Jerk Continue to build loading from Part B. Build as heavy…