*Games Fundraiser Here

**Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th.

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

Pre Class:

1) 8 sets of:

400m @ Mile Pace +

5-10 Strict Handstand Push-up

Rest 90 seconds between efforts. Goals, consistent pacing, immediate kick-up into HSPU coming off run, HSPU quantity should allow unbroken sets for all rounds.

2) Power Snatch: 7 sets of 3 T+G

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Power Clean + Push Jerk: 5 sets of 3 T+G

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit, this is 3 T+G Clean and Jerks, not 3 Cleans into 3 Jerks.

WOD:

4) Front Squat – Every 2:30: 7-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

5) Back Squat – Every 2:30: 7-7-5-3

Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit.

6) Max Reps:

Death Clean and Jerk 135/95

Perform 1 rep the first minute, 2 the second, 3 the 3rd, and so on until you can no longer complete the allotted reps in the minute.

Extra Work:

7) Reverse Hyper: 3 sets of 20

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

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