“Anything you build on a large scale or with intense passion invites chaos.” – Francis Ford Coppola

Tomorrow: Intro to the Bar: Free class to learn solid positioning on the deadlift, squat and press. 

I know the guac is extra. Read-How the early, record heat could affect your ability to make Fourth of July guacamole from the LA Times. It’s every fit person’s nightmare. 

Last reminder – 4th of July workout at Larry Bell Park. 10 am. We’ll meet on the track near the playground & County Gymnastics Center (is what to google map). The park is behind the Civics Center. We all park in front of the gymnastics center. All other classes are cancelled on Monday. 542 Fairground St SE, Marietta, GA 30060

Marietta Square Fireworks – Apparently, our building is prime parking for the show. If you’re rocking a MVMNT sticker on your car, feel free to park and watch. Otherwise, tell your friends we use Big Tow. 

Warmup
Jump Rope 3 Minutes
Hip Mobility Series

Clean Progression
L3/4 – Barbell – all the way through Squat Cleans
L0-2 – PVC – stop after Hang Power Cleans

Lift

2 – 2 – 2 – 2 – 2
Squat Clean

Work up to a heavy double.

Level 2
Light weight Hang Power Clean Practice

Levels 0/1
10 x 10
Heavy Kettlebell Swings (continue working until higher levels are done with cleans)

After the Cleans:

Levels 2-4
5 x 3
Front Squat (sets across at 90% 1RM)

Levels 0/1
5 x 8
Kettlebell Squats

Core

5x NFT
10 Strict Hanging Leg Raises (or knee tucks)
10 Ab Wheel Rollouts

Log your strength and conditioning work on Beyond the Whiteboard. Don’t have an account? Email ivy@mvmntgym.com to make your request.