Author: Jade

WOD: 1) Every 1:30 x 7 sets: Clean High-pull + Hang Muscle Clean + 2 Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work. 2) Every 1:30 x 7 sets: Clean + Hang Clean + Jerk Continue to build loading from Part 1. 3) AQAP: 50 Double-unders 50 Shoulder-to-Overhead 75/55 50 Double-unders 50 Knees-to-armpits 50 Double-unders 50 Dumbbell Front Rack Lunges 35/25 50 Double-unders Extra Work: 4) Strict Pull-up: 10 minute EMOTM Use assistance as needed. Pick reps you can maintain for all 10 sets. 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) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…