* 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 @ 75-85%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

5) 21-15-9 – AQAP:

Hang Squat Cleans 135/95

Box Jump Overs 30/24

Extra Work:

6) Romanian Deadlifts: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

7) Hip Extension: 3 sets of 10

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

8) Hip Thrusts: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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