Wednesday July 3rd 5:30 PM class will be cancelled

Thursday July 4th we will only have 1 Class at 8AM  all other classes on Thursday will be cancelled.



2 Rounds:

12 Light Calorie Row

6 Spidermans (3/each)

9 Moderate Calorie Row

, 6 Wall Squats

6 Fast-ish Cal Row


then barbell warm up and tech for the snatch:

3 Sets, resting ~30-45s between:

3 Muscle Snatches

2 Snatch Grip Push Jerks

1 Pausing Overhead Squat (3s)@ bottom

Sets #1+35% of 1RM Snatch

Set #2  40%

Set #3 45%






5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats

15/12 Cal Row

1 min Rest

Dumbbell Pounds – 50’s/35’s






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