Author: Jade

WOD: 1) Muscle Snatch + Overhead Squat: 3×2, 4×1, Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles. 2) Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) Every 6:00 x 5 sets: 20/15 Calories Ski Erg 20 Kettlebell Swings 70/53 20 Burpees Scale as needed. Goal is for these to be roughly equal work to rest. 5) 5 sets of: 5 Strict Chest-to-bar Pull-ups 2 Rope Climbs 15ft 50ft Hand-Over-Hand Sled Pull Rest 3 minutes between sets. These are for time. Load the sled as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Assault Bike: 15 sets 1:00 Nasal Breathing Only 1:00 Normal Breathing at Nasal Breathing Pace Consistent pacing across all 15 sets. 2) Box Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. 3) Box Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. 4) Back Rack Split Squats: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other.  5) Cable Hamstring Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…