* Paleo Challenge starts Today, February 2nd, info HERE.

Pre Class:

1) Snatch off Blocks (Mid-Thigh): 4 sets of 2 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset the bar between reps. Stack plates or 6″ boxes to do these, please be gentle dropping the bar.

2) Jerk: 4 sets of 2 @ 84%

Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks, get used to bring the weight back down to your shoulders.

3) Clean Pull (Deficit 2-3″): 5 sets of 4 @ 93%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

WOD:

4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

5) 10 minute AMRAP:

15 Wall Balls 20/14

12 Power Cleans 115/75

9 Burpee Lateral Bar Hop

Extra Work:

6) 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.

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