Author: Jade

*Damon will be in today, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1) 15 minute EMOTM: Minute 1 – 1x (1 Power Snatch + 1 Hang Squat Snatch) Minute 2 – 2x (1 Power Snatch + 1 Hang Squat Snatch) Minute 3 – 3x (1 Power Snatch + 1 Hang Squat Snatch) Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week. 3) AQAP: 21 Bar…

*Damon will be in tomorrow, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Low Hang Clean High-Pull + 1 Low Hang Muscle Clean + 1 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Low Hang Power Clean + 1 Thruster Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Low Hang Clean + 1 Jerk Continue to build loading from…