WOD

A) 2 Sets
Scapular Wall Slide x5 @3331
Squat Hold w/Alt Single Arm Front Raise x5 ea. arm
Broad Jump x3
Bounding Single Leg Broad Jump x3 ea. leg

B) 4 Sets
Tall Snatch x3 (build in weight)
rest 90 sec

C) 2 Sets
90 Sec Max Cal Assault Bike
rest 4 min
AMRAP In 2 Min Of:
15 Burpees
15 Kettlebell Swings (55/35)
rest 5 min

*These are hard efforts. Push the pace and intensity on each piece for both rounds.
**Score each total reps complete between cals and reps for AMRAP.

HIIT

EMOM FOR 15 Min do :

45 sec max effort Plank hold

rest 15 sec

45 sec max effort Jump Rope

rest 15 sec

45 sec max effort Burpees

HAPPY 4th OF JULY !! 9 AM CLASS ONLY !

A) Coaches Choice

B) “Partner DT”

In teams of 2 perform:

10 rounds for time of

12 deadlifts (155/105)
9 hang power cleans
6 shoulder to overhead

Only one athlete works at a time. Athlete 1 completes 12 deadlifts. Athlete 2 completes 9 hang power cleans. Athlete 1 completes 6 shoulder to overhead. Athletes 2 completes 12 deadlifts. So on and so forth until 10 rounds are completed

A) 3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

B) 3 Sets
High Hang Snatch x1

3 Sets
Hang Snatch x1

2 Sets
Snatch From 2″ Below The Knee x1

Increase the weight as you progress through the positions.

C) 3 Sets
400 m Run
30 Wal Balls (20/14)
20 Pull-ups
rest 4 min

HIIT

AMRAP in 15 min of :

10 cal air bike

15 ring row

20 mountain climbers

A) Coaches Choice

B) 3 Sets
Hip Extension x15
Sumo Back Squat x10 @31×1

C) For Time:
30-20-10 Reps Of:
Front Rack Walking Lunge (95/65)
Cal Row

 COMPETITORS CLASS 

A) Coaches Choice

B) 6 Sets :

250m Row (Sprint /Heels stay Planted)

A) Coaches Choice

B) In Teams Of 2 Perform
AMRAP In 20 Min Of:
40 Alt. DB Snatch (55/35)
60 Wall Balls (20/14)
80 Push-ups
25 Alt. DB Snatch
35 Wall Balls
45 Push-ups
10 Alt. DB Snatch
20 Wall Balls
30 Push-ups

*Score total reps completed. You may partition the reps however you please, must complete all the reps of one movement before moving onto the next.

A) Coaches Choice

B) Back Squat
75% x6
80% x6
85% x5
85% x5

C) “Jackie”
For Time:
1000 m Row
50 Thrusters (45)
30 Pull-ups
rest 5 min

For Time:
30 Pull-ups
50 Thrusters
1000 m Row

A) 2 Sets
Walking Knee Pulls x30ft
Crab Crawl x30ft
Squat Broad Jump x4

B) 3 Sets
Kettlebell Windmill x5-7 ea. side
Bulgarian Split Squat x8 ea. leg @31×1 (Add weight if able)

C) 2 Rounds For Time Of:
400 m Run
30 Sit-ups
20 Ball Slams (20/15)
10 Cal Row

A) 2 Sets
Scapular Wall Slide x5 @3331
Squat Hold w/Alt Single Arm Front Raise x5 ea. arm
Spider Lunge x10 (5 ea. leg)

B) 4 Sets
Overhead Squat x3 @5551

C) 3 Sets, Ea. For Time of:
10-8-6-4-2 Reps of:
Power Snatch (95/65)
Jump Squat
Kettlebell Swing (70/53)
rest 6 min