* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday!

WOD:

1) Overhead Squat: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle.

2) Snatch Push Press: 3 sets of 3

Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) 3 rounds AQAP:

21 Knees-to-Armpits

15 Burpee Lateral Bar Hops

9 Thrusters 95/65

Extra Work:

4) Hip Extension: 3 sets of 20-30 reps

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

5) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

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