June 8th WOD

Reminder: We will be hosting the Fundraiser WOD for Baby Levi at 8am and 9am this Saturday June 9th. There will also be OPEN GYM at 8am


1. Snatch Complex

6min EMOM Power Snatch

Below the knee Squat Snatch

Overhead Squat *Build to a moderate weight

2. Pausing Snatch High Pulls 5 Sets of 2 Reps @ 75% of 1RM

*Bar starts on the ground. Pause for two seconds at knee, followed by an aggressive extension. Allow the elbows to bend high to the outside, bringing the bar to about chest level. Rest 1 minute between sets.

Conditioning: 21 Lateral Burpees over Bar 21 Power Snatch (115/75) 15 Lateral Burpees over Bar 15 HSPU 9 Lateral Burpees over Bar 9 Hang Squat Snatch (115/75)

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June 10th WOD

Strength: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)

Wednesday June 9th WOD

Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun