* 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.

WOD:

1) 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.

2) 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.

3) AQAP:

50-40-30-20-10 Kettlebell Swings 53/35

5-4-3-2-1 Power Cleans 135/95

Extra Work:

4) Good Morning: 4 sets of 10

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

5) Assault Bike: 10 x 1 minutes

Rest 3 minutes between efforts. Max effort each round. Record calories.

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

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