Author: Jade

WOD: 1) 18 minute EMTOM: Minutes 1-3 – 40 seconds Ski/Bike/Row Minutes 4-6 – 7 Double Kettlebell Snatch Minutes 7-9 – 1-2 Legless Rope Climbs 15ft Use this as a warm-up get things moving and work on skills. 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. Use this to warm-up and work on positioning. 3) Every 1:30 x 7 sets: Snatch Pull + Low Hang Snatch + Overhead Squat Continue to build loading from Part 1. Build as heavy as deemed fit. 4) Every 6:00 x 5 sets: 21 Overhead Squats 75/55 12 Chest-to-bar Pull-ups 15 Power Snatch 75/55 30 Double-unders 9 Thrusters 75/55 9 Bar Facing Burpees Keep track of time and attempts to complete each round. 5) 14 minute EMOTM: Odd – 1-5 Bar Muscle-ups…

WOD: 1) Ski Erg: 10 sets of 1 minute Easy 1 minute Moderate 1 minute Hard 1 minute Rest Consistent pacing/output across all rounds. 2) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. 3) 2 Pause Back Squats + 3 Back Squats: Every 3:00 x 3 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. 4) 3 rounds for Max Reps: 1:30 Calories Ski/Bike/Row 1:00 Pistol Squats :30 Hang Power Cleans 135/95 1:00 Rest This is a 3 minute Round, followed by 1 minute Rest. 5) Axle Bar Front Rack Lunge: 4 sets of 8/side Rest 2-3 minutes…