Author: Jade

WOD: 1) Every 1:30 x 7 sets: 2 Snatch High-Pulls + Power Snatch + Snatch Push Press + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: 2 Clean High-Pulls + Power Clean + Thruster + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 4 rounds AQAP: 21 Wall Balls 20/14 15 Shoulder-to-Overhead 115/75 9 Bar Facing Burpees Extra Work: 4) Cable Neutral Grip Row: 3 sets of 12.12.12 Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps. 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over load. For results post detailed weights,…

WOD: 1) Front Squat: 6-6-4-4-4 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that. 2) Front Rack Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 8/20/18 for loading. 3) 9 minute AMRAP: 20 Russian Kettlebell Swings 70/53 10 Alternating Goblet Box Step-ups 70/53 @24/20 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 5) Run: A) 800m Easy B) 2 sets of  – Every 1:00 x 4 sets 25m Sprint – Rest 3:00 between sets C) Every 2:00 x 12 sets – 200m Run @ 70%, 75%, 80%, 85% (Rotate for 3 Waves) For for consistent paces/efforts across each respective piece. Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE