Author: Jade

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Double Dumbbell Serratus Punch 10 Banded “No Money’s” 5/side Single Arm Dumbbell Split Jerk Get those shoulders warm and prepped. Increase Dumbbell loading through your rounds as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 5 Strict Press Start at a light load and build each set as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 3 Push Jerk Continue to build loading from Part B. 1d) 28:00 – 37:00 – Every 1:30 x 6 sets: 1 Split Jerk Continue to build loading from Part C. 1e) 37:00 – 45:00 – 8 minute AMRAP for Quality: 10 Strict Ring Dips 7/side Lying Kettlebell Side Press 15 Banded Tricep Press Downs No full on conditioning efforts today. Take your time and focus on clean positions and getting good activation in your…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5 Inchworm + 4 Alternating Reach For Opposite Foot Station 2 – 5 Box Jump + 5 Snatch Pulls + 5 Snatch Push Jerk Pick a PVC or Barbell for warm-up based on your abilities. For the Box Jumps focusing on jumping as high as possible, land standing as tall as possible and get those hips firing. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Snatch High-Pull + 1 Muscle Snatch + 1 Hang Muscle Snatch Start light and keep it light. There is a lot of Snatching today, work with loading for this that doesn’t cause any real build-up of fatigue. Reset your hips/start position on the floor after the High-Pull, no Touch-and-Go reps. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 1 Snatch Pull +…