Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass-Throughs 10 Alternating Pause Lateral Lunges 15 Good Mornings Get your positions opened up from the last two days and start to get a little blood flowing. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 0:00 – 3:00 – 3 Pause Front Squats + 2 Split Jerk 3:00 – 5:00 – 5-10 Strict Handstand Push-ups For this part you have two separate pieces to perform in the 5 minute window. From 0-3, perform the Front Squat and Jerk Complex, pausing for 2-3 seconds in the Squat, the goal should be to work and build heavy here. From 3-5 in the set perform the Handstand Push-ups. We want you moving strict today, so scale to a Stink Bug if you don’t have the capacity for this movement. Pick a rep count on that…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 4 sets: Station 1 – 5/side Banded Press + 10 Upright Rows Station 2 – 20 Hollow Rocks Station 3 – 20 Glute Bridge Ups Station 4 – (3x) 3 Snatch Deadlift + 3 High Hang Snatch + 3 Snatch Balance Use this to get a little blood flowing and start opening up positions. If you’re not familiar with Snatching use a PVC pipe if you’re Snatching in today’s work use a Barbell. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) – 3 Hi-Hang Power Snatch Sets 6-10 (18:00 – 23:00) – 1.1.1 Power Snatch Sets 11-15 (23:00 – 38:00) – 1 Pause Snatch Balance + 1 Overhead Squat Sets 16-20 (28:00 – 33:00) – 6 Power Snatch + 6 Overhead Squat + 6 Hang Squat Snatch 45/35 Start…