WOD:

1) Snatch: 3 x 1 @ 70% of 1RM

Rest 90 seconds between sets.

2) Clean and Jerk: 3 x 1 @ 70% of 1RM

Rest 90 seconds between sets.

Yes these weights are light today. Don’t go heavier, follow the programming. Work at the lighter weights and work on nailing the movements with absolute precision.

3) Paleo Benchmark # 1 – Max Pull-ups:

Once on the bar perform as many pull-ups as possible. If your foot touches down or you drop off the bar your set is done. These can be any type of pull-up just make sure to record what you did, and if you used a band so you can test the same in 60 days.

4) Paleo Benchmark # 2 – 10 minute AMRAP:

7 Squat Cleans 135/95

9 Toes-to-Bar

11 Burpees

Extra Work:

5) Hollow Position: Accumulate 3 minutes

Use as many attempts as needed to accumulate 3 minutes in a Hollow Position.

6) Kettlebell Turkish Get-up: 3 x 3/side

Rest 90 seconds between sets. Go as heavy as possible. Alternate sides each rep.

For results post weights of Snatch and Clean and Jerk plus total Pull-ups, along with total reps completed in Met-con and any scaling used.

Post Results/Thoughts To Comments

httpv://www.youtube.com/watch?v=w19GwmwEQeg

Part 1