* Paleo Health and Wellness Challenge Starts TODAY SIGN-up HERE

** Annual Holiday Party is the 30th, check it out HERE

*** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome.

**** WODDOC Seminar February 7th HERE

Pre Class:

1) Hang Power Snatch + Snatch + Snatch Balance:

1+1+1 @ 65% x 2 sets

1+1+1 @ 73%

1+1+1 @ 78%

1+1+1 @ 82%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Percentage based off of your 1RM Snatch. If you can’t hit the higher percentages for Power, then go full Squat.

2) Snatch Push Press + Overhead Squat: 4 sets of 3+1

Warm-up as needed. Build as heavy as deemed fit. Rest 90-120 seconds between sets.

WOD:

3) Front Squat: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM 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 12/7/15 for loading.

4) 10 minute AMRAP:

7 Squat Cleans 135/95

11 Toes-to-bar

40 Double-unders

Extra Work:

5) 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