* Today is Paleo Benchmark day. All scores need to be put into the spreadsheet by the end of the day Wednesday for the Paleo Challenge. Top placements will be announced on Friday.

Pre Class:

1) Halting Snatch: 5 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Snatch. All reps full Squat.

2) Jerk: 5 sets of 2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks unless you have to.

3) Snatch Pull: 4 sets of 4 @ 100%

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

WOD:

4) Front Squat: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. If you finish this early perform 3-5 sets of 5 @ 70% of your 1RM depending on the time you have left.

5) 10 minute AMRAP:

15 Wall Balls 20/14

12 Power Cleans 115/75

9 Burpee Lateral Bar Hops

Extra Work:

6) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

7) Strict Pull-ups: 4 sets of Max Reps

Rest 3 minutes between sets. Use a bands if you can’t get at least 7 reps, or perform a 10 minute EMOTM if your reps are low.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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