* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there.

** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here.

Pre Class:

1) Low Hang Snatch: 4 sets of 2

Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. Use straps if you need them/have them.

2) Low Hang Clean: 4 sets of 2

Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. 

WOD:

3) Front Squat: 3 reps Every 90 seconds for 7 sets

Warm-up as needed. Start at around 70% of your 1RM Front Squat. Build as heavy as deemed fit.

4) Back Squat: 3 reps Every 90 seconds for 7 sets

Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit.

5) 3 rounds AQAP:

400m Run

21 Toes-to-bar

12 Front Squats 155/105

Extra Work:

6) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

7) Single Arm Dumbbell Row: 4 sets of 10/side

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

8) Reverse Hyper: 3 sets of 20

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

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

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