*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) Every 1:30 x 7 sets: Snatch + Hang Snatch + Overhead Squat

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

2) Every 1:30 x 7 sets: Clean + Hang Clean + Jerk

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) AQAP:

18 Thrusters 95/65

15 Toes-to-bar

15 Clean and Jerk 95/65

15 Toes-to-bar

12 Power Snatch 95/65

15 Toes-to-bar

9 Squat Cleans 95/65

Scale as needed.

Extra Work:

4) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

5) Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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