Strict Press

Shoulder Press for load:
#1: 5 reps
#2: 3 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
*Build throughout, as heavy as possible

Chipper – Row, Snatch, Abs, Jump

For Time:
Row 500 Meters
15 Hang Power Snatch (75/55)
30 Flutter Kicks (L+R=1)
30 Box Jumps (24/20)
30 Flutter Kicks
15 Hang Power Snatch
Row 500 Meters

Rx+ (Snatch – 95/65) & (Box – 30/24)

Power Snatch Complex

5 Sets of:
1 Hang Power Snatch
1 Power Snatch
*Build throughout
*Rest as needed

Back Squat 3-3-2-2-1-1

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%

3 Rounds – Sprint & Rest

3 Rounds:
3 minute AMRAP of:
60 Double Unders
30 Kettlebell Swings (50/35)
15 Goblet Squats (50/35)

* Rest 90 Seconds Between Rounds
* Pick up where you left off between rounds

Handstand Push-Ups Practice

15 Minutes to Practice HSPUs

If you have kipping HSPUs, get warm and test max set.

Progressions:
Pike push-ups
Box Pike Push-ups
Wall Walks
Kick-ups
Negatives
Negative + egg position
Kipping Handstand Push-ups
Strict Handstand Push-ups

Reminder – Friday Night Lights Tomorrow

Tomorrow, 8/2, we are bringing back Friday Night Lights!

Regular 4pm and 5pm Classes Followed by a BBQ

Come cheer everyone on, and hang out for a BBQ and games afterward. This is a free event for everyone. Bring your friends and family!

Friday Night Lights Tonight!

We are bringing back Friday Night Lights tonight!

Regular 4pm and 5pm Classes Followed by a BBQ

Come cheer everyone on and hang out for a BBQ and games afterward. This is a free event for everyone. Even if they want to just hang out and cheer, bring your friends and family!

Community WOD (10:00am)

For Time:
400 Meter Row
20 Alternating Dumbbell Snatch
20 Burpees
20 Thrusters (45/35)
400 Meter Run

Rx+ (50/35)

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