* 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) Behind the Neck Jerk: 7 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

2) 20 minute EMOTM: Odd, 1-5 Paralette Kipping HSPU, Even 1 Heavy Trap Bar Deadlift

Warm-up as needed for movement. Start your Deadlift at 70% of your 1RM and build up as deemed fit. Deficit and rep range is up to you.

WOD:

3) Snatch Pull + Snatch + 20 Double-unders: Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps.All reps full squat. Build as heavy as deemed fit.

4) Clean Pull + Clean + 20 Double-unders: Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps. All reps full squat. Build as heavy as deemed fit.

5) AQAP:

50-40-30-20-10 Kettlebell Swings 70/53

5-4-3-2-1 Power Cleans 225/155

Extra Work:

6) Farmers Carry: 400m

Heavy as possible. Pick a weight that you can get this done in under 10 minutes. Keep track of total time and attempts to complete.

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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

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