* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic

** Going to the Games and T-Shirts HERE

WOD:

1) Power Snatch + Hang Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets.

2) Power Clean + Hang Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets.

3) 10 minute AMRAP:

10 Power Cleans 95/65

10 Push-ups

30 Double-unders

Extra Work:

4) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Run: 8 x 400m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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

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