Earn your BBQ. On July 4th, we will have one workout at Larry Bell Park at 9:30am. Register on Mindbody and wear your red, white, and blue!

5 BAR MEET is coming up! This will be the time to test your 1 rep max for the snatch, clean & jerk, bench press, back squat, and deadlift. We will be providing more information on the meet setup and the lifts over next few days so so you know what to expect.

TAILGATE FRIDAYS – Come hang with us after the 6pm class this Friday. Have a brewsky or just sit in front of the fan and let the breeze flow through your hair.

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 at 115%

12 Minutes:
5 x 2
Snatch (receive the bar overhead in a full squat)
Start at 70% and increase weight each set

15 Minutes:
Front Squat
5 x 3 at 100% of 1RM Squat Clean

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

6 Minutes:
Snatch Pull
3 x 3 at 115%

12 Minutes:
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)
5 x 2 Start at 70% and increase weight each set.

15 Minutes:
Front Squat
5 x 3 at 100% of Clean 1RM

Levels 0/1
Two high intensity circuits for you guys today: I want you to go for max reps each 40 second interval (you should get 10-20 reps on most of these exercises). Perform the 4 exercises, rest one minute, and repeat for 3 total rounds. Rest TWO minutes after part A and go right into part B, following the same format.
I would suggest skipping the Conditioning after this and doing the Optional Core circuit instead.

A. 3x
40/20 interval
Right Leg Reverse Lunge (single kettlebell)
Left Leg Reverse Lunge
Ring Rows
Burpees
Rest

** REST TWO MINUTES before going on to the next section**

B. 3x
40/20 interval
Battle Ropes
Box Jumps
T-Pushups
Swings
Rest

Conditioning

10 Minutes AMRAP
20 Wall Balls
200 yd Run

Optional Core

3x
40 yd Waiter Walk R/L
Plank with kettlebell pull-through (10 pulls on each arm)
20 Ball Up Situps
10 SLOW Leg Lowers