Strength

Bench Press Work up to a 3 rep max

WOD

15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU

WOD

“Glen”
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Strength/Skill

EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

WOD

4 RFT:
21 Wallballs (20/14)
18 Cal Row
15 Box Jumps (24/20″)
12 Power Snatch 75/55

WOD

3 Rounds for Time
-75 DU
-50 Air Squats
-25 Calorie Row

If time permits TABATA abs!!!!

Skill Work

15-20 minutes  at your own pace good solid reps confidence under the bar.

Snatch Balance

1x with jerk to get the bar moving upward

1x with no legs straight drop into the OHS position

We will focus on form & speed  rather than weight.  Let work on a strong overhead position and foot position at the start and end of every rep.

 WOD

5 Rounds for time

“X” Thrusters
200m Run

Change Weights at the end of each Round

RD 1: 15 Reps 95/65
RD 2: 12 Reps 115/85
RD 3: 9 Reps 135/95
RD 4: 6 Reps 155/115
RD 5: 3 Reps 185/125

Strength

Bench

80%/5
85%/1
85%/5
90%/1
95%/5
100%/1

WOD

AMRAP 4:
-21 Calorie Row
-21 Power Cleans 135/95
-15 Burpee Box Jump Overs 24/20
Rest 4:00
AMRAP 4:
-27 Calorie Row
-21 Power Cleans 115/80
-15 Burpee Box Jump Overs 24/20
Rest 4:00
AMRAP 4:
-27 Calorie Row
-21 Power Cleans 95/65
-15 Burpee Box Jump Overs 24/20

GYM CLOSED

HAPPY 4TH OF JULY

Strength

 Back Squat

85%/5
90%/1
90%/5
95%/1
95%/5
100%/1

WOD

 “Isabel”
For Time: 
30 Snatches 135/95

WOD Option #2: 4th of July METCON

7 Rounds of:

4 Power Cleans (155/115)

17 Push-ups

then immediately after the 7 rounds do,

76 Wall Balls

240 Double Unders

For Time: 
“Daniel”
-50 Pull-ups
-400m Run
-21 Thrusters 95/65
-800m Run
-21 Thrusters 95/65
-400m Run
-50 Pull-Ups