* Reminder, Monday July 4th there will be one (1) class at 9 AM

WOD:

1) Power Snatch: 3 T+G Reps Every 1:15 x 8 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean: 3 T+G Reps Every 1:15 x 8 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit.

3) 10 minute AMRAP:

15 Overhead Squats 65/45

12 Knees-to-armpits

9 Box Jump Overs 24/20

Extra Work:

4) Band Pull Aparts: 100 not for time

Focus is on positioning and activation. Switch between over and underhand every 10 reps.

5) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol squat…including mobility.

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