* Starting Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here.

** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products.

Pre Class:

1) Low Hang Clean: 5 sets of 2

Warm-up as needed. Ret 2-3 minutes between sets. All reps full Squat. No dropping the bar between reps. Low Hang is below the knee.

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

8 @ 60-70%

6 @ 70-80%

4 @ 80-90%

4 @ 85-95%

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 @ 65-75%

4 @ 75-85%

3 @ 80-90%

3 @ 85-95%

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) AQAP:

21-15-9 Squat Cleans 135/95

100-75-50 Double-unders

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