July 4th in the Park – **NEXT WEEK** One workout only on the 4th!
Doing how we always do. Meet us in the park for a rough and tough partner workout at Larry Bell Park at 9:30 am. Sign up in advance so we know how much equipment to bring.

Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups

Lift
15 Minutes

Levels 2-4
Snatch Progression

Then,
10 minutes E2MOM (5 Sets)

2 x [Snatch Pull + Hang Snatch + Snatch] at 85% of 1RM Snatch

L3/4 – squat snatch
L2 – power snatch if necessary

Level 0/1

5 Sets
1/2 Getup (up to standing)
3x (same hand)
1 Swing
1 Clean
1 Squat
1 Press
1/2 Getup (down to supine)
Switch hands and repeat

Conditioning

“Watchdog Violation”

E5MOM 25 Minutes (5 Rounds)

Levels 3/4

200 Yd Run
10 Handstand Push-ups
15 Toes to Bar
20 Double Unders

L4 – Rx
L3 – use abmat

Level 2

90 Single Unders
20 Push-ups
15 Knees to Elbows
200 Yd Run

Levels 0/1

60 Single Unders
10 Push-ups
15 Hanging Knee Tucks
200 Yd Run