* Paleo Challenge starts February 2nd, info HERE.

Pre Class:

1) Snatch off Blocks (Mid-Thigh): 2 sets of 3 @ 73%, 2 sets of 2 @ 73%

Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset the bar between reps. Stack plates or 6″ boxes to do these, please be gentle dropping the bar.

2) Jerk: 4 sets of 2 @ 82%

Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks, get used to bring the weight back down to your shoulders.

3) Clean Pull (Deficit 2-3″): 5 sets of 5 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

WOD:

4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

5) 10 minute AMRAP:

10 Front Squats 135/95

10 Toes-to-bar

10 Box Jump Overs 30/24

Extra Work:

6) Strict Chest-to-bar 50 for time

Keep track of total time and sets to complete. Goal is to stay away from singles and no dropping off the bar to finish your sets, lower yourself all the way down.

7) Hip Extension: 3 sets of 20

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

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.

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