* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided.

Pre Class:

1) Clean Pull + Hang Power Clean + Power Clean: Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

WOD:

2) Tempo Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Back Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/11/16 for loading.

3) Hip Thrusts: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit.

4) 21-18-15-12-9-6-3 – AQAP:

Squat Cleans 95/65

Bar Facing Burpees

Extra Work:

5) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

6) Single Leg Kettlebell Deadlift: 3 sets of 10/side

Rest 90-120 seconds between sets. Don’t alternate legs.

7) Dog Sled Push: 8 x 50m

Rest 60 seconds between sets. Heavy as possible. These aren’t sprints. These are heavy, slow, grinding pushes…only load as heavy as you are able to keep the sled moving for the entire 50m.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE