Author: Jade

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 40 Seconds Machine Even – (3x) 3 2-Stop Snatch Pull + 3 Pressing Snatch Balance + 3 Overhead Squats If you’re Olympic Lifting use a barbell, if you’re not use a PVC pipe to practice. For the 2-Stop Snatch Pull pause below the Knee, and at the High-Hang on each rep. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: 3 High Box Jump, Step Down + 5 Pressing Snatch Balance + 5 2-Stop Snatch High-Pull Skill work. Take your time, focus on positions and being powerful and explosive where appropriate. For the 2-Stop Snatch High-Pull, pause below the Knee, and at the High-Hang before finishing the movement. 1c) 17:00 – 25:00 – Every 1:00 x 8 sets: Sets 1-4 (17:00 – 21:00) – 1 Snatch Pull + 1 Above The Knee…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bird Dog 10 Lateral Lunges 10 Glute Bridge-ups With Barbell 10 Air Squats For quality, not for max reps. Get some blood flowing and muscles activated. 1b) 9:00 – 21:00 – Every 2:00 x 6 sets: Sets 1 + 4 (9:00/15:00) –  7 Front Squats Sets 2 + 5 (11:00/17:00) – 5 Front Squats Sets 3 + 6 (13:00/19:00) – 3 Front Squats Rotate through the stations for 2 cycles. Build loading as deemed fit. Work to some moderately heavy loads. 1c) 21:00 – 26:00 – Every 1:00 x 5 sets: 1 Front Squat For this you can choose to build up to a max, or focus on hitting 5 heavy, sub-max singles. 1d) 26:00 – 34:00 – 8 minute AMRAP for Quality: 20 Band Resisted Kettlebell Swings 10/side Single Arm Farmers Kettlebell Front-to-Back Lunges Take your…