* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided.

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

Even – 5 Paralette Handstand Push-ups

Pick output you can maintain for both movements. Handstand Push-ups can be strict or kipping, “Gold Standard” would be 5 Strict Head-to-Ground per round.

WOD:

2) 3 Hang Snatch: Every 2:00 x  7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) Snatch Push Press + 3 Overhead Squats: 4 sets

Warm-up as needed. Start around 80% of your 1RM Snatch Push Press. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

4) 10 minute AMRAP:

30 Double-unders

15 Power Snatch 75/55

Extra Work:

5) 5 rounds AQAP:

3 Rope Climbs 15ft

15 GHD Sit-ups

Focus on your Rope Climb effeciency, ideally, should be no more than 2 pulls unless your super short it can be 3 pulls.

6) Bar Pull Overs: 4 sets of 4-6 reps

Rest 90-120 seconds between sets.

7) Freestand Handstand Hold: 10 minutes Practice

If your proficient with a freestanding hold, accumulate “x” amount of time, you choose, but something that takes you less than 10 minutes.

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