Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row/Run Then…AMRAP 10 Band Pull-Aparts 10 Good Mornings 10 Banded Upright Rows 10 Overhead Squats Use a Barbell or PVC Pipe depending on what’s most appropriate for you. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 1 Halting Snatch Start around 50-60% of your 1RM and build as heavy as deemed fit. Halt at the knee for a FULL 3 seconds before finishing the lift. Lifts can be Power or Squat today based on what you want to work on/how you feel. 1c) 22:00 – 34:00 – Every 1:30 x 8 sets: 1 Halting Clean + Jerk Same as Part B, Power or Squat, Halt for 3 seconds before finishing the Clean. 1d) 38:00 – 45:00 – 7 minute AMRAP: 1 Snatch 135/95 3 Overhead Squats 135/95 5 Chest-to-bar Pull-ups Scale as needed. Snatch…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Pause Glute Bridge-ups w/Mini Band Around Knee 10 Lateral Lunges 10 Back Squats Use a PVC or Barbell for the warm-up depending on what’s appropriate for you. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Back Squats Start around 60% of your 1RM and build as deemed fit. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Dumbbell Strict Press + Lunge Start in the Half Kneeling Position. Perform the Press, then step up out of the Half Kneeling/Lunge position to the top, return back to the bottom and repeat. Scale volume of reps as needed as this can be a slower movement. 1d) 30:00 – 45:00 – Quarter Finals “21.3”: 120 Wall Balls 20/14 120 Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Dog Sled Sprint: 10…