FOURTH OF JULY WEEKEND SCHEDULE:
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Saturday 7/2 – normal schedule (8AM, 9AM WODs)
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Sunday 7/3 – Open Gym 10:30am-12:30pm
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Monday 7/4 – 9AM WOD only
Strength
1) Power Clean + Squat Clean (EMOM 10 mins )
Both from floor, quick reset between reps
Start at ~65% of 1RM clean and add as you wish. Record heaviest complex
2) Deadlift (10-12 x 3)
15 minutes to complete 10-12 sets of:
3 Speed** Deadlifts at 60-65% of 1RM Deadlift
REST 60 seconds between each set
**Focus on controlling the lift off the floor, increasing in speed and power through rest of lift as hips extend. Return bar to floor WITH CONTROL on reps 1 and 2, you may drop on 3rd.
Use same weight for all sets, record weight used. If you don’t have a true 1RM, use a moderate weight to start, go lighter if you cannot maintain good speed.
Conditioning
For Time (10 MIN CAP):
800m Run
30 Power Cleans (155/105)
Cash-Out / Cool Down
5 Minutes for Jefferson Curls (PVC pipe or empty barbell if good form)