Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat Stretch Attatched To The Rig Then AMRAP… 10 Bent Over “Y” 10/side Plank Dips 5 Table Top Up/Downs w/Pause Get those shoulder opened up and warmed up. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: Sets 1+2 – 7 Deadstop Strict Press Sets 3+4 – 5 Deadstop Strict Press  Sets 5+6 – 3 Deadstop Strict Press Start at a comfortable load and build each set as deemed fit. Stop at the shoulder/front rack on each rep to kill the stretch reflex. 1c) 21:00 – 30:00 – Every 1:00 x 9 sets: Station 1 – 30 Second Barbell Overhead Hold @ Heaviest Weight from Part B Station 2 – 10 Tempo (3.0.1) Dumbbell Overhead Tricep Curls Station 3 – 3/side Kettlebell Windmill Load as deemed fit. Rotate through the 3 stations for…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Pull Aparts + 10 Banded Good Morning Station 2 – 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatch + 5 Snatch Push Press + 5 Overhead Squats Station 3 – 10 Box Jump (Step Down) Use a PVC Pipe or Barbell based on ability and skill level. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets:  1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Snatch Balance Start around 50% of your 1RM Snatch. Build loading as deemed fit. Focus on clean, crisp positions and good bar speed. 1c) 17:00 – 24:00 – Every 1:00 x 7 sets: 1 Power Snatch + 1 Snatch Push Press + 1 Overhead Squat Continue to build loading from Part B as deemed fit. 1d) 24:00 – 31:00 – Every 1:00 x…