Author: Jade

* Fall/Winter Holiday Schedule HERE WOD: 1) Jerk Balance: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. 2) Halting Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of the dip for 3 seconds. 3) Bench Press: 5 sets of 5 + 2.5-5lbs from last week Warm-up as needed. Rest 2-3 minutes between sets. Sets should be straight weight across the board. 4) Deficit Clean: 4 sets of 3 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Perform with a 2″ deficit. 5) 60 minute AMRAP: 400m Run 20 Alternating Dumbbell Snatch 50/35 50 Walking Lunges 10 Chest-to-bar Pull-ups 30 Calorie Row 100m D-Ball Carry 100/70 Zone 2-3 for your heart rate. Maintainable round paces. For every second you’re off from your first round run that amount of time at the end of 60 minutes….

WOD: 1) 21 minute EMOTM: 1 – 2-3/side Dumbbell Squat Snatch 2 – 10-20 Calorie Ski 3 – 5 Tempo Paralette Push-ups (4 seconds Down, Explode Up) Pick weights, efforts, etc, you can complete for all 7 sets. This should be use as a warm-up/skill piece. 2) Snatch High-Pull + Halting Low Hang Knee Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch. For the 2nd movement, come down just below the knee, hold for 3 seconds, then perform the Muscle Snatch from that position.  3) Snatch Pull + Halting Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. Halt is the same drill. 4) Snatch Pull + Halting Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. Halt…