Author: Jade

WOD: 1) Bench Press – Every 2:30: 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Warm-up as needed. Pick weights based on feel. 2) Strict Press – Every 2:30: 4 sets of 5 @ 60-70% Warm-up as needed. Pick weights based on feel. 3) Deadlift: 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Rest as needed between sets. 4) Paralette Handstand Lowers: 5 sets of 5 Rest 90-120 seconds between sets. Lower as slowly as possible. 5) Banded Bar Dips: 5 sets of 5 Rest 2-3 minutes between sets. Build to a max band tension. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch, build as heavy as deemed fit. For the Doubles drop and reset on the floor. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch 4) Every 8:00 x 5 sets: 25 Toes-to-bar 15 Bar Facing Burpees 13 Squat Snatch 95/65, 11 Squat Snatch 135/95, 9 Squat Snatch 185/135, 7 Squat Snatch 225/155, 5 Squat Snatch 245/165 Scale as needed. Keep track of time and attempts to complete. 5) Pegboard: 7 sets of 1 Rest 90-120 seconds between sets. 6) Wide Grip Lat Pull-Down: 3 sets of 8 + 12 Rest 2-3 minutes between sets. These are drop sets. Pick a weight that…