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. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max. 3) 12 minute AMRAP: 3 Snatch 95/65 6 Clean and Jerk 95/65 9 Pull-ups 54 Double-unders Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 5) Hollow Body Bar Hang: 8 x :20/:10 Scale time as needed to be able to hit all 8 rounds. Focus on good active shoulders, rib cage…

WOD: 1) 1 Front Squats + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 1RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible. 2) 10 minute Up Ladder: 5 Kettlebell Swings 53/35 10 Abmat Sit-ups Workout goes 5+10, 10+20, 15+30, and so on until 10 minutes is up. Extra Work: 3) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 4) Row: 10 x 250m @ 2K Pace/500m @ Easy No rest between sets. This is a 7500m continuous piece. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE