Upcoming Weekend Schedule (Fourth of July):
- Saturday, July 1: Normal schedule (WODs at 8AM, 9AM, 10AM)
- Sunday, July 2: Normal schedule (Yoga at 9:30AM, Open Gym from 11:00AM-12:30PM)
- Monday, July 3: WODs at 6:00AM, 9:00AM, and 5:30PM ONLY
- Tuesday, July 4: WOD at 9:00AM ONLY
Weightlifting
Clean Pull + Power Clean + Clean (10 x 1)
EMOM for 5′ – 1 complex, build over the 5 sets to a moderate weight (~75%)
E2MOM for 10′ – 1 complex, either staying for all 5 sets at ~75% OR build to today’s heavy if positioning is good.
Conditioning
“Front Nine”
AMRAP 9′:
3 Hang Power Cleans (135/95)
6 Push-Ups
9 Air Squats
Cash-Out
3 Sets:
45 sec. Weighted Plank Hold (25-45# plate) (plank on forearms)
Rest as needed between sets (work with a partner to help place & remove weights)