* Athlete Contracts Due August 1st. Click HERE for more info.

WOD:

1) Snatch: 1 Rep EMOTM x 15 minutes

Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat.

2) Clean and Jerk: 1 Rep EMOTM x 10 sets

Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk.

3) 7 minute AMRAP:

7 Toes-to-bar

14 Wall Balls 20/14

Extra Work:

4) Rebounding Box Jumps: 10 minutes Practice

Work only as high as you can rebound the reps. Goal should be an unbroken set of 30 @ 24/20.

5) Strict Chin-ups: 4 sets of 8-10 reps

Rest 2 minutes between sets. Add load if able.

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

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