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

** Paleo Health and Wellness Challenge Starts 1/4/16

Pre Class:

1) Snatch Pull + Power Snatch + Snatch:

1+1+1 @ 70% x 2 sets

1+1+1 @ 75%

1+1+1 @ 80% x 4 sets

Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between each rep. Use straps if you need them/have them. % based off your 1RM Snatch.

2) Snatch Lift-off: 3 @ 90%, 3 @ 95%, 2 @ 100%

Warm-up as needed. Rest 90-120 seconds between sets. Pull to mid-thigh and hold for 3 seconds. Bring the bar back to the floor and reset. Reset position between each rep. Use straps if you need them/have them.

3) Snatch Push Press: 5-4-4-3-2

Warm-up as needed. Rest 90-120 seconds between sets. Perform off blocks or out of a rack.

WOD:

4) Front Squat: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/30/15 for loading.

5) AQAP:

21-15-9 Hang Power Clean 185/135

100-75-50 Double-unders

Extra Work:

6) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible but position/balance over load. Goal should be to keep opposing foot off the ground for all 10 reps, then switch sides.

7) Single Leg Hip Thrusts: 3 sets of 15/side

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

8) Sled Drag: 400m @ Bodyweight

Pace should be steady, scale weight down if you can’t consistently move.

9) 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