* Holiday Schedule HERE

** Paleo Health and Wellness Challenge Starts 1/4/16

Pre Class:

1) Power Snatch + Snatch: 2 sets @ 70%, 2 sets @ 75%, 2 sets @ 80%

Warm-up as needed. Percentage is of your 1RM Snatch. Drop the bar and reset between reps. Rest 90-120 seconds between sets.

2) Snatch Liftoff: 3 sets of 3 @ 80-100%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Percentage of your 1RM Snatch. Pull to mid-thigh, then slowly lower down to 1″ off the ground, and repeat for 2 more reps. On 3rd rep take 10 seconds to lower the bar back to the floor.

3) Snatch Push Press: 3-2-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. Be reasonably quick with this. No failed reps.

4) 3 rounds for Max Reps:

1 minute Max Power Cleans 185/135

2 minutes Rest

1 minute Max Squat Cleans 165/115

2 minutes Rest

1 minute Max Squat Clean Thruster 135/95

2 minutes Rest

Keep track of reps for each piece, and total reps for all 3 rounds.

WOD:

5) Bench Press: 7 reps Every 2:30 for 6 sets

Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible. Your final set is to be done at 85% of your 7RM for Max Reps.

6) 22 minute AMRAP:

12 Power Snatch 115/75

23 Back Squats 115/75

12 Chest-to-bar Pull-ups

Hard to believe it’s been three years since one of our members Bryant Chase passed away too soon. Come in and poor it out in remembrance of him.

Extra Work:

7) GHD Sit-ups: 3 sets of 20 reps

Rest 90-120 seconds between sets.

8) Diamond Push-ups: 2 minutes Max Reps

Keep track of total reps. No Singles.

9) Double Bent Over Dumbbell Kick Backs: 4 sets of 12-15 reps

Rest 90-120 seconds between sets. Heavy as possible.

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