*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) 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

2) 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.

3) 10 minute AMRAP:

15 Dumbbell Shoulder-to-Overhead 50/35

15 Toes-to-bar

Extra Work:

4) Pegboard: 10 minutes Practice

Work on getting to the top of the pegboard.

5) Single Arm Kettlebell Front Rack Carry: 6 sets of 50m/side

Rest 90-120 seconds after completing both sides.

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

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