Author: Jade

* Today is Paleo Benchmark day. All scores need to be put into the spreadsheet by the end of the day Wednesday for the Paleo Challenge. Top placements will be announced on Friday. Pre Class: 1) Halting Snatch: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Snatch. All reps full Squat. 2) Jerk: 5 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks unless you have to. 3) Snatch Pull: 4 sets of 4 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.   WOD: 4) Front Squat: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as…

WOD: 1) Snatch: Max For Day Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Clean and Jerk: Max For Day Warm-up as needed. Rest as needed. Take as many attempts as needed. 3a) 7 minute AMRAP: 10 Power Cleans 165/113 50 Double-unders Rest 3 minutes 3b) 7 minute AMRAP: 5 Muscle-ups 10 Bar Facing Burpees Rest 3 minutes 3c) 7 minute AMRAP: 15 Power Snatch 165/113 Max Calories Rower If you’re planning to do this workout please come at either 8 AM and do it in the back or come at 10:30 AM. 4) 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. Post Results/Thoughts To Comments