* New Year’s Eve Last Class will be Noon…Closed New Year’s Day

** Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE

WOD:

1) Back Squat: 5 Reps Every 2:00 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Establish a 5RM for the day. No Max reps today.

2) Clean and Jerk:

2 sets of 2 @ 75%

1 sets of 2 @ 80%

2 sets of 1 @ 85%

2 sets of 1 @ 88%

3 minute EMOTM – 1 Rep @ 80%

Rest 3 minutes

3 minute EMOTM – 1 Rep @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk.

3a) 8 minutes:

Establish a Max 3 Rep Touch-and-Go Squat Snatch

Rest 10 minutes

3b) AQAP:

200 Wall Balls 20/14

Every time you drop the ball, perform 2 T+G Squat Snatch @75-80% of today’s test. If you miss the 2nd T+G Rep, you must perform 2 more reps.

4) Hip Extension: 3 sets of 10-15 reps

Rest 90-120 seconds between sets. Load with a barbell on the back.

5) 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