* 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) 20 minute EMOTM: Odd, 1 Heavy Double Overhand Axle Deadlift, Even, 1-10 Kipping HSPU

Build as heavy as deemed fit on the Deadlifts. Pick a rep range you can maintain for all 10 sets. If 10 reps is easy for you to maintain than focus on the speed of the movement.

WOD:

2) 1 Snatch+ 20 Double/Single-unders: EMOTM x 10 sets

Start at approximately 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

3) 1 Clean+ 20 Double/Single-unders: EMOTM x 10 sets

Start at approximately 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

4) 7 minute Up Ladder:

3 Burpee Lateral Bar Hops

3 Power Cleans 95/65

Extra Work:

5) 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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