*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:

Session A:

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

1 Snatch High-Pull +

1 Hang Muscle Snatch +

1 Pause Overhead Squat (5 seconds)

Start light, use this as warm-up and positioning work to get you moving. Sit as deep as you can into the squat and hold for a full 5 seconds.

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

1 Snatch Grip Deadlift +

1 Hang Power Snatch +

1 Snatch Push Press +

1 Overhead Squat

Continue to build loading from the Part A.

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

1 Hang Snatch

Continue to build loading from Part B.

2) 3 rounds AQAP:

21 Wall Balls 30/20

15 Alternating Dumbbell Snatch 70/50

9 Muscle-ups

Scale as needed.

3) Weighted Ring Row: 4 sets of 6

Rest 90-120 seconds between sets. Feet on a 20″ box. Build as heavy as possible.

4) Banded Strict Chest-to-bar Pull-up: 3 sets of 30

Rest 2-3 minutes between sets.

Session A:

1) C2 Bike – 20 sets of:

500m Standing @ Damper 10 – Hard Effort

500m Seated @ Damper 1 – Easy Effort

Work for consistent efforts/paces on each respective effort.

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