* This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by

** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products.

WOD:

1) Bench Press: 10-5-3-2-1-1-10-20

Warm-up as needed. Build to a heavy single for the day. Use the last two sets high rep sets for muscular endurance work, use a spotter to hit all the reps if needed. Rest 2-3 minutes between sets.

2a) 8 minutes:

Establish a 1RM Power Clean

Start with an empty bar.

Rest 8 minutes

2b) 3 minute AMRAP:

2 Touch and Go Power Clean @ 70% of Test

Rest 3 minutes

2c) 3 minute AMRAP:

Max Power Cleans @ 80% of Test

Rest 3 minutes

2d) 4 rounds AQAP:

3 Power Cleans @ 80% of Test

15 Handstand Push-ups

Don’t take an extended Warm-up and then strip down when testing the Power Clean. Get yourself moving a little and then treat it as an 8 minute to Establish a Max.

3) Cable Overhead Tricep Extension: 4 sets of 20

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

4) Neutral Fat Grip Landmine Row: 4 sets of 20

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

5) GHD Sit-ups: 50 for time

Keep track of total time and sets to complete.

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