* 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.

Class:

1) 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.

2) 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.

3) 7 minute Up Ladder:

3 Power Snatch 65/45

3 Toes-to-bar

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

Extra Work:

4) Pistol Squats: 10 minutes Practice

Work on any style of Pistol, if mobility is your limiting factor spend this time working on that.

5) Ring Rows: 4 sets of 10

Rest 90 seconds between sets. Add load if able. Feet should be on a 20″ Box.

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

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