Author: Jade

WOD: Session A: 1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets. 2) 3-Position Snatch (Floor, Knee, Mid-Thigh): Max For Day Warm-up as needed. Rest 2-3 minutes between sets. Build to a max complex for the day. 3) Snatch Pull Off Riser (3-4″): 5 @ 108%, 5 @ 113%, 5 @ 118% Warm-up as needed. Rest 2-3 minutes between sets. Reset on blocks/risers each rep. Use straps if you need them/have them. 4) Back Squat: 1 @ 83%, 5 @ 73%, 1 @ 85%, 5 @ 75%, 1 @ 87%, 5 @ 77% Warm-up as needed. Rest 2-3 minutes between sets. 5) Jumping Back Squat: 5 sets of 3 @ 20% Warm-up as needed. Rest 90-120 seconds between sets. 6) Cable Pull Throughs: 3 sets of 30 Rest 90-120 seconds between sets. Heavy…

WOD: 1) Snatch + Snatch Balance + Overhead Squat: Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 2) Clean + Push Jerk + Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 3) Back Squat: 5RM for Day, 10 @ 50% Warm-up as needed. Rest 2-3 minutes between sets. 4) Good Morning: 3 sets of 5 @ 20% of Deadlift Warm-up as needed. Rest 90-120 seconds between sets. 5) 3 rounds AQAP: 1 mile Assault Bike 12 D-Ball Over the Shoulder 150/100 9 Muscle-ups Scale as needed. 6) 5 rounds AQAP: 15 Wall Balls 30/20 12 Power Snatch 75/55 9 Bar Facing Burpees For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE