Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Hanging Hollow Rocks 5 Deadlifts 5 Hang Power Clean 5 Push Press 1 Inchworm + Push-up Use a Barbell or PVC Pipe for Warm-up based on what’s appropriate for your strength/skill level. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 3-Position Power Clean (Floor + Low Hang + Above the Knee) + 1 Push Press Start around 60% of your 1RM and build as deemed fit. If you struggle with different positions in the Hang keep the weight at loads you can focus on dialing in the movement pattern. 1c) 18:00 – 27:00 – Every 1:30 x 6 sets: 1 Squat Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk If you went heavy on Part B, back the loading off a little to the 60-70% range and build back-up…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Glute Bridge Ups 10 Back Squats Use a PVC or Barbell for the Back Squats depending on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Pause Back Squat + 1 Back Squat Start at a moderate load and build each set as deemed fit. Hold the Pause Squats for 2-3 seconds each rep. 1c) 25:00 – 45:00 – Every 5:00 x 4 sets: 15/12 Calories Ski/Bike/Row 9 Box Jump Overs 30/24 12 Squat Cleans 135/95 > 165/115 > 185/135 > 225/155 Scale as needed. Increase the loading each round. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 5-10 minutes Easy Warm-up B – 8 sets of: 1 minute Moderate @ Damper 5 – Seated 10 seconds Sprint @ Damper…