Author: Jade

WOD: 1) Every 1:30 x 7 sets: Power Snatch + Hang Power Snatch + 2 Overhead Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean + Front Squat + 2 Jerks Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 30-240-18-12-6 Deadlifts 155/105 15-12-9-6-3 Bar Facing Burpees Extra Work: 4) Tuck Crunches: 100 Reps Keep track of time and number of sets to complete. 5) Dog Sled Push: 400m @ 75% Smooth and steady walk. Scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…