Author: Jade

WOD: 1) Halting Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 2) Overhead Squat: 10RM Warm-up as needed. Establish a max effort for the day. 3) Snatch Pull: 3 sets of 4 @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 4) AQAP: 21 Snatch 135/95 15 Snatches 185/135 9 Snatches 225/155 Snatches are anyway, anyhow. 5) 5 rounds: 9 Dumbbell Squat Clean Thrusters 50/35 15 Chest-to-bar Pull-ups 21/15 Calories Assault Bike Rest 5 minutes Keep track of time to complete each effort. Goal stimulus is unbroken movements with a hard sprint on the bike. 6) Farmers Carry: 6 x 50ft Heavy. Rest 90-120 seconds between sets. 7) Dumbbell Overhead Tricep Curl: 4 sets of 20 Rest 90-120 seconds between sets….

*Programming Structure Shift HERE Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Ski Erg Even – 50m Double Kettlebell Overhead Carry Pick loading and output that you can maintain for all 10 sets. WOD: 2) Low Hang Power Snatch: 7 sets of 2 Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps 1+2. Low Hang should be below the knee. Build as heavy as deemed fit. 3) 2 Low Hang Power Clean + Jerk: 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between Cleans. Low Hang should be below the knee. Build as heavy as deemed fit. 4) 3 rounds AQAP: 30 Toes-to-bar 20 Box Jump Overs 24/20 10 Deadlifts 315/205 Extra Work: 5) AQAP: 30 Burpee Muscle-ups Use a weight vest 20/14 if you have one. 6) 2-for-1 Legless Rope Climb: 5 sets Climb up legless you…