Author: Jade

WOD: 1) Power Snatch + Hang Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Power Clean + Hang Power Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 10 minute AMRAP: 15 Wall Balls 20/14 12 Pull-ups 9 Box Jump Overs 24/20 Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 5) D-Ball Bear Hug Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 3 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps @ 14:00 – 1 Reps @ 16:00 – 1 Reps Warm-up as needed. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest. 2) 12 minute AMRAP: 1 mile Run Max Squat Clean 115/75 Extra Work: 3) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over load. 4) Run: A) 4-3-2-1 minute Easy Run w/15 seconds rest between each – Rest 3 minutes B) 5 x 2:00 ON/1:00 Walk Rest – 3 minutes C) 5 x 2:00…