So with the 4th of July holiday coming up next Tuesday I wanted to take a second to let you all know that on that day we will be holding just a 0900 class. I'm not sure what parking will look like downtown that day so maybe head down a little early. Today was a great start to the week. Keep motivated and see you all for some Front Squats tomorrow.

Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to work up to a heavy set of 7 Front Squats

3) For time Complete
5-4-3-2-1-1-2-3-4-5 reps of
Thrusters using 75% of todays heaviest weight

Complete 10 Over the Bar Burpees after each set of Thrusters

4) Not For time complete
3 rounds of
10 Ab wheel roll outs
45 second side plank (each side)

5) Mobility/Stretching

Competition Programming:

1) Clean & Jerk -
1x3@ 67.5%, 1x3@ 72.5%, 5x3@ 77.5%

2) EMOM for 10 Minutes complete
Even Minutes - 5 Jerks using 67.5%
Odd Minutes - 5 Strict HSPU

3) 12 Minute AMRAP of
5 DB Cleans 50/35
10 DB Push Press 50/35
15 Situps

4) Not for time complete
3 Rounds of
10 Strict T2B
20 Russian Twists with KB  AHAP

5) Mobility/Stretching

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