*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th

WOD:

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

1 Hang Snatch High-Pull +

1 Hang Muscle Snatch +

1 Snatch Balance +

1 Snatch Push Press

Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

1 Snatch Pull +

1 Hang Power Snatch +

1 Overhead Squat

Continue to build loading from Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets:

1 Hang Snatch

Continue to build loading from Part B.

2) AQAP:

30 Muscle-ups

Scale as needed.

3) 21-18-15-12 – AQAP:

Power Snatch 95/65

Toes-to-bar

Scale as needed.

4) Suitcase Farmers Carry: 6 sets of 50m/side

Rest 60 seconds between sides. Heavy as possible while moving unbroken.

5) Flat Bar Cable Upright Row: 3 sets of 30

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

Session B:

1) Every 6:00 x 6 sets:

30/25 Calorie Ski Erg

30/25 Calorie Bike Erg

30/25 Calorie Row Erg

Rotate order of machines each round.

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