Author: Jade

* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards. Pre Class: 1) Hang Clean: Establish a Heavy Single for the Day Warm-up as needed. Ret 2-3 minutes between sets. All reps full Squat. Don’t spend more than 20 minutes including warm-up sets to working on this. 2) Hang Clean High-Pull: 3 sets of 5 Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:30 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 60-70% 4 @ 70-80% 2×4 @…

* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards. WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 3 rounds AQAP: 10 Muscle-ups 25/20 Calories Rowed 50 Wall Balls 20/14 Rest 10 minutes 4) AQAP: 50 Toes-to-bar 50 Power Cleans 135/95 50/35 Calories Assault Bike Rest 10 minutes 5) 5 rounds AQAP: 10 Deficit HSPU 50ft Handstand Walk You pick the deficit and whether you want to kip or…