Warm up
Barbell Warm up
2 Rounds
Minute 1- 10 Clean Grip high pulls
Minute 2- 10 Power cleans from the hang plus 10 Front squats
Minute 3-10 squat cleans starting at the shin.

Timed strength. 16 minutes. Includes warm up time. Any lift after 20 minutes does not count towards score
16 minutes to find your one rep max of this complex
**Can not put the bar down
1 Power Clean (from the floor no squat)
1 Front squat
2 Hang squat cleans

Wod-
13 Minutes
6 Hang Power cleans 185/135
10 Push ups
10 pulls ups
15 squats

Keep social distancing! Nobody at anytime should be within 6 feet of each other. Utilize the outside area. Wash and spray your hands often.

Detox Day
Warm up 5 minute of run bike or row

Lets get under some weight to get our legs fired up then get into a long workout to sweat out all that good stuff from the 4th of July

Strength- Back squat
4 sets of 10 at 60 to 65 percent
Shouldnt need too much warm up for this.

Wod- Lets sweat
**Going to post both the bike and rower options in the score section of zenplanner

20 Minute Amrap Rower Option
100 Burpees over your rower
With remaining time row for max calories

-or-

20 Minute amrap
100 Burpees over a bar
with remaining time max bike cals.

Gym will be closed today for the Holiday Weekend. See you tomorrow!

Enjoy your Holiday Weekend! Gym will be closed Saturday and Sunday. See you Monday!

The gym closes for the weekend at 4pm today. No night classes.
Enjoy your holiday!

Warm up-
Barbell specific
3 Rounds
Minute 1 – 10 snatch grip high pulls
Minute 2- 5 Hang power snatch- Plus overhead squats
Minute 3 -5 Full snatches from the shin

15 minutes to work on this complex
1 power snatch from the floor
1 Squat snatch from the hang
1 over head squat
Use this as a heavier session if you are experienced in this lift OR if you are newer to this use this as a lighter technique session. go through your movements, don’t worry about weight. If you are struggling to move well with light weight, there is no need to add weight.

Wod (Option 1)
Amanda .45
13-11-9-7-5
Ring Muscle Ups (sub bar muscle ups if you have the weight, but ring is rx)
Full Snatches 135/95
(16 minute time cap)
**if you can get some bar muscle ups, get those, then switch to chest to bar pull ups when you start to slow down. You can even do a few bar muscle ups per round then switch to pull ups.

Wod (Option 2)
16 minute amrap
8 Pull ups
8 ring or bench dips
8 Power Snatches 115/85 or 20 DB snatches