* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

WOD:

1)  2 Power Snatch: EMOTM x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Reps must be touch-and-go. Only work as heavy as you can hold onto the bar.

2)  2 Power Clean: EMOTM x 10 sets

Start around 60-70% of your 1RM. Reps must be touch-and-go. Only work as heavy as you can hold onto the bar.

3) 10 minute AMRAP:

15 Kettlebell Swings 53/35

12 Knees-to-armpits

9 Burpees

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Bar Muscle-up: 10 minutes Practice

Work on any facet of a  Bar Muscle-up.

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

Post Results/Thoughts To Comments