Level 1/2 Test – Monday, July 10th @ 7 pm. Sign up open now.

July 4th in the Park – Doing how we always do. Meet us in the park for a rough and tough partner workout at Larry Bell Park at 10 am. Sign up so we know how much equipment to bring.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4
(approximately 35-40 minutes)
Snatch Progression, then:

6 Minutes:
3 x 3
Snatch Pull
10% heavier than your 1RM Snatch
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

12 Minutes:
5 x 2
Snatch (receive the bar overhead in a full squat)
Start at 70% and increase weight each set, aim for 5-10# more than last week.

15 Minutes:
5 x 3
Front Squat
Sets across, 5% heavier than last week (or 85% of your Squat Clean 1RM)

Level 2
(approximately 35 minutes)
Snatch Progression, then:

6 Minutes:
3 x 3
Snatch Pull
10% heavier than your 1RM Snatch
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

12 Minutes:
5 x 2
Knee Hang Snatch (TRY to receive the bar overhead in a full squat, if you can’t then hang power snatch and ride it down below parallel)
Start at 70% and increase weight each set. Aim to finish 5-10# heavier than last week if possible (good form only).

15 Minutes:
5 x 3
Front Squat
85% of your Squat Clean 1RM

Levels 0/1
(30 Minutes)

6x
5 Double Kettlebell Squats
10/10 One Arm Rows
5/5 Plyo Step-ups
10 Push-up Plus
Rest

Conditioning
Levels 0/1 will start conditioning before the upper levels are finished lifting.
The clock will be running after they begin so Levels 2-4 may start the burpee challenge individually as soon as they finish the lifts.

Levels 2-4
5 Minute AMRAP Burpee Challenge

Levels 0/1
10 Minutes AMRAP
5 Burpees
10 Swings