*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) 18 minute EMOTM:

Minutes 1-3 – 40 seconds Ski/Bike/Row/Run

Minutes 4-6 – 3 Sand Bag Over the Shoulder

Minutes 7-9 – 3-5/side Weighted Pistol Squat

Pick rep/weights/output you can maintain for both cycles through.

2) Every 1:30 x 7 sets: 2 x 2-Stop Snatch Deadlift + Muscle Snatch + Snatch balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Each round perform two cycles of the complex. For the 2-Stop Snatch Deadlift. Pull to just below the knee and stop pause, then pull the bar into the hip/jumping position and stop, then go back to the ground (don’t stand to full extension). Reset on the floor for the Muscle Snatch, no Touch-and-Go

3) Every 1:30 x 7 sets: 2-Stop Clean Deadlift + Muscle Clean + Thruster + Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. 2-Stop Deadlift pull just below the knee and then to the upper thigh, don’t stand to extension. Reset on the floor between the Deadlift and Muscle Clean.

4) Every 6:00 x 5 sets:

15 Double Kettlebell Snatch 53/35

21 Toes-to-bar

27/18 Calorie Assault Bike

Keep track of time to complete each round. Be smart with your hands, don’t tear them…scale to either KB Shoulder-to-Overhead or GHD Sit-ups if your hands are going.

5) Pegboard: 10 for time

If you don’t have capacity to get this done under 10 minutes than perform some sort of EMOTM, Every 1:30, etc.

6) AQAP: 18-15-12-9-6-3 Unbroken Strict Handstand Push-ups

Scale as needed. If you don’t have the capacity to complete this in a reasonable time (under 10 minutes), scale to a 10 minute EMOTM.

7) Football Bar Bench Press: 4 sets of 6

Rest 2-3 minutes between sets. Heavy as possible.

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

Great list, arguably the easiest and most important supplement you can take.