WOD
Clean & Jerk 1-1-1-1-1

*Use the heaviest weight you can for each set.
*Every 3:00.

Then,

Complete 10 rounds for time of the following complex:
1 Power Clean + 1 Squat Clean + 1 Push Press + 1 Push Jerk (M: 155 lbs, W: 105 lbs)

Goal: Sub 4:00
Time Cap: 6:00

*Must let go of the bar after every complex

Cash Out
Accumulate 2:00 hanging from pull-up bar
-Hands outside shoulders
-Nuetral spine, tight belly
-Active shoulders

STRENGTH
A. Back Squat 10-7-5-3-5-7-10

*Build in weight up to 3 reps and repeat the same weights coming back down
*Lift every 2:00

B. Complete 5 rounds for time of:
10 Dumbbell Weighted Step Ups (M: 24′, W: 18″) – 5 each leg
10 Dumbbell Rows
10 Dumbbell Floor Press

C. 600 Meter Jog or 800 Meter Row

UPCOMING SCHEDULE CHANGESĀ 

Monday, July 3rdCLOSED
Tuesday, July 4thCLOSED

Due to being closed Monday and Tuesday, Group Fundamentals has been canceled for the week of the 3rd-7th. Sorry for any inconveniences this may cause! Group Fundamentals will start back up on Monday, July 10th.

SUMMER START UP SPECIAL

Free Fundamentals Classes + Commit to 2 months and get your 3rd month Free!
*All levels of fitness are encouraged to join

$109 a month
Total package valued at $427
Savings of $209

*Other discounts cannot be combined. Discounts can be applied after 3rd month. Offer good for athletes who have not been a member in the last 6 months. First month must be paid upon sign up on auto-pay.

Offer expires: 6/30/17