*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes.

WOD:

1) 15 minute EMOTM:

Minute 1 – 1 Squat Snatch

Minute 2 – 2 Squat Snatches

Minutes 3 – 3 Squat Snatches

Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit.

2) Snatch Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch

Rest 2-3 minutes between sets. Use straps if you have them.

3) 3 rounds AQAP:

30 Kettlebell Swings 70/53

15 Ring Dips

Scale as needed.

4) “Helton” – 3 rounds AQAP:

800m Run

30 Dumbbell Squat Cleans 50/35

30 Burpees

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed for desired stimulus. This isn’t for time, but for quality/activation.

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