* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM.

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

Pre Class:

1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.

2) Clean Off Blocks (Just Above Knee): 2 sets of 3 @ 73%, 2 sets of 2 @ 73%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. Use plates or 6″ Boxes for blocks, please be easy dropping the bar on the boxes, someone broke 2 boxes yesterday, so please either do not drop the weight on the boxes, or make sure you put a plate or two on top of the boxes to deaden the blow.

WOD:

3) Snatch High-Pull: 5 sets of 3 @ 86%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

4) Snatch Balance: 3 sets of 3 @ 78%, 2 sets of 2 @ 82%

Warm-up as needed. Rest 90-120 seconds between sets.

5) 3 rounds AQAP:

15 Wall Balls 30/20

12 Chest-to-bar Pull-ups

9 Power Snatches 135/95

Extra Work:

6) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

7) Dumbbell Overhead Tricep Curl: 4 sets of 10

Rest 90-120 seconds between sets. Perform the last set as a Drop set, last should should be a total of 3 Max Effort sets with descending weights.

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

Post Results/Thoughts To Comments

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