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

 
 
A. Weightlifting:
For 15min – Working up to heavy single of 1 Snatch Pull + 1 Snatch (see below for details)
Intermediate/Advanced: You will perform one snatch 1st pull and hold for 3 seconds at top of knee. Then take the bar back down to ground and perform one full snatch.
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 snatch OR 1 power snatch + 1 overhead squat.
***You MAY NOT go up if you cannot complete a full overhead squat***
 
B. MWOD:
PVC Behind the Neck Snatch Press @ Bottom of Squat – 3 x 10
 
C. WOD:
10min AMRAP –
8 Back Squats @ Weight Above
32 Double Unders
 
*Notes:
1) Bar starts on the ground
2) You’re not going to like the double under scale, so LEARN TO DO THEM!