Author: Jade

WOD: 1) Snatch: 2 sets of 3 @ 70% 3 sets of 2 @ 75% 4 sets of 1 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Triples and Doubles. 2) Clean and Jerk: 2 sets of 3+1 @ 70% 3 sets of 2+1 @ 75% 4 sets of 1 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Triples and Doubles. 3) Back Squat: 5 sets of 3 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. 4) Good Morning: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible, but focus on positioning first and foremost. 5) Strict Press: 3 sets of 8 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 6) 3 rounds AQAP: 30 Calorie Row 20 Hang Power Cleans 135/95 10 Bar Facing Burpees…

WOD: Session A: 1) Top of the Knee Hang Muscle Snatch: 5 sets of 3 Use this as Warm-up. Build to a moderately heavy load, but not a max effort. Rest 90-120 seconds between sets. 2) Power Snatch: 5 sets of 3 @ 70% Rest 2-3 minutes between sets. Drop and reset on the floor between each rep. 3) 5 Snatch Push Press + 1 Pause Overhead Squat: 5 sets @ 70% of Max Snatch Rest 2-3 minutes between sets. Pause in the bottom for 3-5 seconds on the OHS. 4) Belt Squat Marching: 5 minutes Use 30-40% of your bodyweight. Session B: 1) Muscle-ups: 3-7 Reps Every 2:00 x 6 sets Pick a rep count you can maintain in Unbroken Sets. If you don’t have a Muscle-up work on skills/drills/etc. 2) Paralette Push-ups: 4 sets of 15 Rest 2-3 minutes between sets. Focus on maximizing depth of the…