July 10th WOD

General Warm up(10min) Go over T2B/progressions Strength/Skill Snatch hold progressions with PVC then can get a Barbell and warm up with Barbell WOD: Partner WOD 15min Amrap 8,12,16,20,24... -Power Snatches(95/65 8,12,16,20,24... -T2B *200m Run together after every set of T2B  

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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches