Author: Jade

WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat and Split. 3) 10 rounds AQAP: 7 Sumo Deadlifts High-Pulls 95/65 7 Front Squats 95/65 7 Shoulder-to-Overhead 95/65 Extra Work: 4) 10-8-6-4-2 – AQAP: Strict Deficit Handstand Push-ups 3″ Box Jumps 40/30 Scale as needed. 5) Strict Pausing Chest-to-bar Pull-ups: 7 sets of 3 Rest 90-120 seconds between sets. 5 second pause at the bar. Use assistance as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Row – 5 rounds: 500m @ 2K Pace 1000m @ 115% of 2K Pace No rest between rounds. For pacing don’t make this more complicated than it needs to be. There will be lots of percentage based pacing over the coming months. For rowing, since we are working with time, improvement means a decrease in time, where as improvement in a squat for instance means an increase in load, apply the percentages the same way. If you’re asked to go faster than a 2K pace for example it will say a number like 97% as this is faster, it is less time. So for someone who rows a 2:00/500m average for there 2K, today’s piece for instance is 500m @ 2:00/ave, directly into 1000m @ 2:18/ave, and then repeat for 4 more rounds. This is a total of 7500m. WOD: 2) Back Squat: @ 0:00 –…