* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th.

Pre Class:

1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Strict Handstand Push-ups

Pistol Should be no more than 5 reps/side. Handstand Push-ups should be no more than 5 reps, if you can do 5 reps easy and consistently work to a Deficit.

Class:

2) 3-Postition Snatch: Every 2 minutes for 8 sets

This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat.

3) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets

This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat.

4) 7 minute Up Ladder:

3 Power Snatch 95/65

3 Toes-to-bar

Continue to 6 + 6, 9 + 9, and so on until 7 minutes is up

Post Class:

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

6) Single Leg KB Deadlift: 3 sets of 10/side

Rest 90 seconds between sets. Heavier than last week.

7) 3 rounds

90 seconds to Run 200m

3 minutes to Run 400m

6 minutes to Run 800m

The 3 rounds should be one continuous effort. Runs should all be hard efforts, goal is not consistent times.

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

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