Author: Jade

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) Every 1:30 x 7 sets: Snatch From Blocks 1.1 Blocks setup so bar is just above the knee. Drop and reset between reps. All reps full Squat. Build as heavy as deemed fit. 2) Snatch High-Pull: 3 sets of 5 @ 60-70% of Snatch Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week. 3) AQAP: 18-14-10 Overhead Squats 185/135 9-7-5 Rope Climbs 15ft Scale as needed. 4) AQAP: 500m Run 50 Alternating Dumbbell Snatch 70/50 500m Run 50 Box Jump Overs 24/20 500m Run 50 Ring Dips 500m Run 50 Dumbbell Box Step-Overs 70/50 @ 24/20 500m Run Scale as…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: Session A: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Clean + 1 Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 16:00 – 21:00: 16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max 18:00 – 19:00 – Rest 19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count. 2) Dead Stop Front Squat: 10 sets of 1…