Author: Jade

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 50m D-Ball Bear Hug Carry 150/100 Pick reps and loading that you can maintain for all 10 rounds. WOD: 2) Power Snatch: 7 sets of 3 T+G Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Use straps if you need them have them. All sets at 80%> of the day’s heaviest. 3) Power Clean + 3 Push Jerk: 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All sets at 80%> of the day’s heaviest. 4) 9 minute Up Ladder: 3 Power Cleans 185/135 3 Strict Handstand Push-ups 30 Double-unders Workout is performed 3+3+30, 6+6+30, 9+9+30 and so on until 9 minutes is up, the jump rope stays fixed throughout the workout. Extra Work: 5) AQAP:…

WOD: 1) Run: A) 5 minutes @ Easy pace – 2×2 minutes @ Moderate pace w/ 20sec rest b/t reps –  1 minute Rest B) 4 minutes @ Easy pace – 2 sets of: 2×90 seconds @ Moderate pace w/15 seconds Rest b/t reps & 30 seconds b/t sets – 1 minute Rest C) 3 minutes @ Easy pace – 3 sets: 2x60sec @ Moderate pace w/10 seconds Rest b/t reps & 30 seconds b/t sets – 1min Rest D) 2 minutes @ Easy pace – 4 sets: 2x30sec @ Moderate pace w/5 seconds Rest b/t reps & 30 Seconds b/t sets Workout Focus: The core of this workout is the sets of 90sec, 60sec, and 30sec intervals. Your goal with these intervals is to run an equal distance out and an equal distance back to the original starting point by holding a consistent…