Author: Jade

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 20 seconds/side Single Arm KB/DB Overhead Hold Station 2 – 10 Table Top Up/Down With Pause At Top Station 3 – 10 Alternating Quad Stretch + 10 Alternating Toe-ups Station 4 – (3x) Muscle Snatch + Overhead Squat +Snatch Grip Behind the Neck Strict Press Athletes Snatching today use a Barbell for the Warm-up, if you’re not Snatching you a PVC pipe for the warm-up. 1b) 12:00 – 32:00 – Every 1:00 x 20 sets: Sets 1-5 (12:00 17:00) – 5 Sotts Press + 3 Snatch Drops Sets 6-10 (17:00 – 22:00) – 3 Position Muscle Snatch + 1 Pause Overhead Squats Sets 11-20 (22:00 – 32:00) – Snatch Pull + Hang Power Snatch + Hang Squat Snatch We are jumping into a new block of Oly Lifting going back to…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm Station 2 – Single Leg Glute Bridge-up (Alternate Every 5 Reps) Station 3 – Single-unders Take your time with your positions and activation. Use the Jump Rope as an opportunity to get warm as well as working on positioning. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-2 (10:00 – 14:00) – 7 Pause Back Squat Sets 3-4 (14:00 – 18:00) – 5 Pause Back Squats Sets 5-6 (18:00 – 22:00) – 3 Pause Back Squats Sets 7-10 (22:00  30:00) – 10 Alternating Single Leg Romanian Snatch Grip Deadlift With (Deadstop) For the first 6 sets, perform the allotted Squat Reps. Pause in the bottom for 2-3 seconds on each rep. For the RDL’s, these are meant to be done as a hinge down, rest the…