Author: Jade

*We are changing our client management software HERE WOD: 1) Split Jerk: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. 2) Push Press: 3 sets of 10 Warm-up as needed. Rest 3 minutes between sets. Heavy as possible. 3) Deficit Deadlift 2″: Heavy Single, then 3×3 @ 80-90% Warm-up as needed. Rest as needed between sets. 4) Every 4:00 x 6 sets: 2 Power Clean + 2 Squat Clean + 2 Hang Power Clean + 2 Hang Squat Clean Warm-up as needed. This should be perform as a Touch-and-Go complex. Build as heavy as deemed fit. 5) 3 rounds AQAP: 100ft Handstand Walk 15 Strict Handstand Push-ups 25 Push-ups 400m Easy Recovery Jog While this is for time, the emphasis should be on the gymnastics. Run slow so you can…

*We are changing our client management software HERE WOD: 1) 18 minute EMOTM: 1-3 – 40 seconds Ski/Bike/Row/Run 4-6 – 5-10 Triple-unders 7-9 – 3 Double KB Snatch + 3 Double KB Overhead Squat + 3/side Double KB Alternating Lunge Pick reps output you can maintain for both cycles. This is warm-up/skill work, treat it as such, the goal isn’t to crush you. 2) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Halting Power Snatch + Hang Snatch + Overhead Squat Continue to build loading from Complex 1. Halt just below the knee for 3 seconds on the first rep. 4) Every 8:00 x 4 sets: 20 Box Jump Overs 24/20 20 GHD Sit-ups 20 Wall Balls 30/20 20 Chest-to-bar Pull-ups *Rotate the order of…