Author: Jade

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) – 5-10 Strict Pull-ups Sets 6-10 (18:00 – 23:00) – 5 Supinated Bent Over Barbell Rows Sets 11-20 (23:00 – 33:00) – 3-5 Hi-Hang Power Snatch Pick loads and reps that challenge you, but that you can maintain in unbroken sets for all 5 sets of each movement….

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 3 Inchworms 10 Sumo Stance Pause Air Squats 30 seconds Machine Take your time with the Inchworm and Air Squats and get your positions opened up. Hit a moderate tempo on the machine to wake up your aerobic system. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-3 (10:00 – 16:00) – 3 Pause Front Squats Sets 4-6 (16:00 – 22:00) – 3 1+1/4 Front Squats Sets 7-10 (22:00 – 30:00) – 3 Front Squats Start around 50-60% of your 1RM and build through each set as deemed fit. For the Pause Squats hold the bottom of each rep for 2-3 seconds seconds. For the 1+1/4, come down into the bottom, just above parallel, back into the bottom, and then stand to finish the rep. 1c) 34:00 – 45:00 – AQAP: 8-16-24-32-40 Alternating Kettlebell…