Author: Jade

*We are changing our client management software HERE WOD: 1) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Focus on positioning over load. 2) Jerk Recovery: 3 sets of 3 @ 100%> Rest 2-3 minutes between sets. Heavy as possible. 3) Every 4:00 x 6 sets: 3 Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats Performed as a complex. Build as heavy as deemed fit. 4) Banded Block Pull: Heavy Single + 3×3 @ 85-90% Warm-up as needed. Rest 2-3 minutes between sets. Pull from knee height. You choose the band tension. 5) Handstand Walk Obstacles: 10-15 minutes Practice Practice turning, changing direction, plate “stairs,” mini-hurdles, etc. 6) 14 minute EMOTM: Odd – 1-5 Wall Facing Strict Handstand Push-ups Even – 1-5 Paralette Kipping Handstand Push-ups Pick reps and deficit that you can maintain for all 7 cycles. 7) 3 Supersets of: 10 Strict Toes-to-bar +…

*We are changing our client management software HERE WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 100ft Sandbar Bear Carry 3 – 40 seconds Ski/Bike/Row/Run 4 – 5/side Single Arm Dumbbell Push Press Pick efforts you can maintain for movements 1-3, feel free to build loading on movement 4 as you get warmed-up and comfortable. 2) Snatch High-Pull + Muscle Snatch + Hang Muscle Snatch + Snatch Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Reset on the floor between reps 1+2, no T+G. 3) Snatch Pull + Hang Power Snatch + Power Snatch: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset after the Hang Power Snatch. 4a) Regionals 16.3 – 0:00 – 6:00 – AQAP: 104 Wall Balls 20/14 52…