Author: Jade

WOD: 1) 0:00 – 10:00: Easy Ski/Bike/Row Use this a warm-up, Zone 2/3 work. Start at an easy pace, work to build your pace a little each minute. 2) 11:00 – 32:00 – 21 minute EMOTM: 1 – 5-10 Knees-up/Toes-to-bar 2 – 3 Thrusters 3 – 5/side Single Arm Dumbbell Upright Row Pick efforts/load you can maintain for parts 1 + 3. Thrusters are done from the floor, use this as an opportunity to establish a heavy 3RM Thruster from the floor. 3) 32:00 – 40:00 – 8 minute AMRAP: 20 Kettlebell Swings 53/35 15 Goblet Squats 53/35 10/side Single Arm Kettlebell Push Press 53/35 Extra Work: 4) Handstand Push-ups: 10 minutes Practice Work on any facet of a Handstand Push-up. 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + Pause Overhead Squat + Snatch Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and focus on technique/positioning. 2) Every 1:30 x 7 sets: Snatch Pull + 2 Hang Snatch Continue to build loading from Part 1. No dropping the bar between Snatches, both full Squat. Work whichever Hang position you like. 3) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Alternating Dumbbell Snatch 50/35 9 Pull-ups Extra Work: 4) Single Arm Dumbbell Overhead Squat: 10 minutes Practice Work on any facet of the movement, including mobility. 5) Seated Single Arm D-Handle Cable Row w/Pause: 4 sets of 12/side Rest 2-3 minutes between sets. Pause at the chest for 1-2 seconds each rep. For results post detailed weights, reps, times, thoughts, etc. for all…

WOD: 1) Every 2:00 x 7 sets: 1 Pause Front Squat + 2 Front Squats Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds. 2) Every 3:00 x 3 sets: 10/side Back Rack Reverse Lunges Warm-up as needed. Start around 30% of your 1RM Back Squat. Build as heavy as possible. Alternate legs each rep. 3) 10-9-8…3-2-1 – AQAP: Hang Squat Cleans 95/65 Bar Facing Burpees Extra Work: 4) Row – 3 sets of: 50-40-30-20-10 Calories Rest 60 seconds between intervals. 5) Safety Bar Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE