* Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here.

WOD:

1) 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.

2) 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.

3) 7 minute Up Ladder:

3 Burpee Lateral Bar Hops

3 Power Cleans 65/45

Extra Work:

4) Good Morning: 4 sets of 10

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

5) Row: 5K

Perform this as a time trial, i.e. for time.

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

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