Author: Jade

*Programming Structure Shift HERE WOD: 1) Low Hang Power Snatch: 2 Reps Every 1:00 x 10 sets 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. 2) Low Hang Power Clean + Jerk: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 10 Deadlifts 135/95 20 Box Jumps 24/20 30 Abmat Sit-ups Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. If you have them perform an EMOTM. 5) Kettlebell Turkish Get-up: 4 sets of 3/side Rest 90-120 seconds between sets. Perform all 3 reps on one side before switching. Build as heavy as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE…

*Programming Structure Shift HERE WOD: 1) Front Squat Every 2:30: 10-10-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 10-10-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Hang Squat Cleans 95/65 3 Bar Facing Burpees Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Row: 10 x 1:00 ON/2:00 OFF for Max Calories Work for consistent output, don’t blow yourself up in the first interval. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE