Author: Jade

WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 4 rounds AQAP: 20 Power Snatch 95/65 50 Double-unders Extra Work: 4) 5 rounds AQAP: 500m Ski Erg 100ft Handstand Walk Scale as needed to keep this a conditioning piece. 5) Strict Toes-to-bar: 4 sets of 12 Rest 90-120 seconds between sets. Use a stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Row: 10 x 50 Calories Rest 90 seconds between intervals. Work on learning your pacing on the Calorie setting. WOD: 2) Pause Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 3) Back Squat: 5 Reps Every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. 4) 3 rounds AQAP: 21 Hang Power Cleans 135/95 12/side Front Rack Lunges 135/95 Extra Work: 5) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 6) 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