Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworms + 4 Plank Shoulder Taps (Each Inchworm) 10 Sumo Stance Air Squats 10 Banded Pass Throughs 3 Burpees Take your time and get things moving. If you have any specific tight areas, feel free to spend additional time working on them. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1- 5-8/side Dumbbell Box Step up w/Opposite Arm Dumbbell Press Overhead Station 2- 5-8/side Single Leg Romanian Deadlift w/Opposite Arm Dumbbell Row Station 3- 10/side Single Arm Kettlebell/Dumbbell Side Bends Focus here is movement quality, balance, and coordination. Focus on these first, loading second. Rotate through the 3 movements for 5 rotations. 1c) 30:00 – 40:00 – 10 minute AMRAP: 3 T&G Push Jerk From Rack @ 60%> 10/8 Calories Sprint on Machine 30 seconds Rest For this piece start with a moderately…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – (3x) Snatch Pull w/Pause @ Top + Low Hang Power Snatch + Snatch Balance Athletes in Move/Power use a PVC Pipe for warm-up, those in Sport/Competition use a Barbell. 1b) 10:00 – 16:00 – Every 1:30 x 4 sets: 2 Snatch Pull w/Pause @ Top + 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat Start light, use this as warm-up prep/skill work, build load as deemed fit. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: 1 Snatch Pull w/Pause @ Top + 1 Low Hang Power Snatch + 1 Low Hang Snatch This is a reasonably large amount of volume today on a short window. Loads will be more moderate, build as deemed fit. No dropping the bar between the two…