*************Quick Heads-Up: For the first time ever, we will be fully closed this coming Friday (tomorrow) and Saturday in observance of the July 4th holiday. HAVE FUN!***********

A. Weightlifting:
15min to 1RM of the Clean Complex – 1 Clean 1st Pull + 1 Clean + 1 Front Squat (yes, that is TWO total front squats!)
Beginner – You will start at the top of knee and move slowly to the hip. Then take the bar back to top of knee and perform either one full clean + 1 front squat OR 1 power clean + 2 front squats. Either way you will front squat twice.
Intermediate/Advanced – You will perform one clean 1st pull and hold for 3 seconds at top of knee. Then take the bar back down to ground and perform one full clean + 1 additional front squat. That is two front squats total.
 
B. MWOD:
Bottom of Squat Hold w/ Kettlebell Help – 3 x 30s
 
C. WOD:
4 Rounds f/ Total Reps –
In two minutes –
300-yard shuttle run
ME KB High Pulls (53/35)
Rest 2:00
 
RX+ will do this with barbells @ 75/55