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July 3rd WOD

5 and 6am class ONLY!

NO WEEKEND CLASSES DUE TO THE 4TH OF JULY HOLIDAY


Strength: 10 Min EMOM

1 Power Snatch

1 Hang Power Snatch

2 Hang Squat Snatch


Conditioning:

6 rounds for time

6 squat cleans (125/95)

24 dubs

14 Pull ups

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Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups