Author: Jade

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calorie Ski Erg Even – 50m Double Kettlebell Overhead Carry Pick loading and reps that you can maintain for all 10 rounds. WOD: 2) Halting Power Snatch: 7 sets of 2. Warm-up as needed. Start around 60-70% of your 1RM Build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift. Drop and reset between reps. 3) 2 Halting Power Clean + Jerk: 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift. Drop and reset between reps. 4) 21-15-9 – AQAP: Chest-to-bar Pull-ups Hang Power Snatch 95/65 75 Double-unders Extra Work: 5) Peg Board: 4 sets of 3 Rest 3 minutes between sets. Goal on getting each set done as fast…

Pre Class: 1) Row – 3 sets of: 75-50-25 Calories Rest 90 seconds between sets. WOD: 2) Front Squat Every 2:30: 10-7-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Back Squat Every 2:30: 10-7-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 10 minute AMRAP: 10 Power Cleans 135/95 10 Alternating Front Rack Lunges 135/95 10 Bar Facing Burpees Extra Work: 5) Dumbbell Stiff Leg Deadlift: 3 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over loading. 6) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between set. Add load/assistance as deemed fit. 7) Sled Drag: 400m @ Bodyweight Smooth and steady. Not for time. 8) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE