* New Year’s Eve Last Class will be Noon…Closed New Year’s Day

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

Pre Class:

1) Power Clean + Clean + Jerk:

1+1+1 @ 70% x 2 sets

1+1+1 @ 75% x 2 sets

1+1+1 @ 80% x 2 sets

Warm-up as needed. Reset between each rep. Use percentage of your 1RM Clean and Jerk.

2) Behind the Neck Jerk: Quickly Build to a Heavy Single

Warm-up as needed. Spend no more than 15 minutes on this warm-up included. No more than 1 failed lift. Perform this in your Jerk Grip.

3) Deficit Clean Deadlift: 3 @ 90%, 3 @ 95%, 3 @ 100%, 2 @ 110%

Warm-up as needed. Use straps if you need them/have them. Perform this from a 2″ Deficit. If you cannot maintain proper torso positioning do not climb in weight.

WOD:

4) Bench Press: 5 reps Every 2:00 for 7 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 5RM for Max Reps.

5) 15 minute AMRAP:

15 Hang Power Snatch 75/55

15 Burpee Lateral Bar Hops

15 Pull-ups

Extra Work:

6) Row: 10 x 1:00 HARD/1:00 EASY

Row on the wattage setting. Goal is maintainable wattage for your alternating minutes. EASY should be 50% of the Wattage of Hard. For Instance, row 10 rounds of 1:00 @ 250 watts/1:00 @ 125 watts.

7) GHD Sit-ups: 50 for time

Keep track of time and sets to complete.

8) Ring Push-ups: 4 sets of 10

Rest 90-120 seconds between sets. Load as heavy as possible.

9) Double Bent Over Dumbbell Kickbacks: 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