WOD
Take 10:00 to build to a heavy set of 2 power snatches

*Use the heaviest weight you can for each set.
*Rest as needed between sets.

Then,

Complete the following for time:
10 Snatches (M: 135 lbs, W: 95 lbs)
10 Snatches (M: 155 lbs, W: 105 lbs)
10 Snatches (M: 175 lbs, W: 135 lbs)

Goal: Sub 10:00

Cash Out
Complete 3 Rounds, not for time of:
GHD Prone hold :45
*Face Down
GHD Supine hold :30
*Face Up

STRENGTH
A. Bench Press
10-10-10-10-10

B. Complete 5 Rounds of:
1:00 Max Dumbbell Goblet Squats
1:00 Max Dumbbell Drag Push Ups
1:00 Rest

C. Stretch
– Quads
– Shoulders Pecs

HYDRATE! HYDRATE! HYDRATE! 

Athletes, the temp is getting up there! We are officially in the triple digits and it looks like it’s staying put! Being hydrated when you workout is vital to your overall health during these super hot days in the gym.  PLEASE stay hydrated and remember that if you feel thirsty, its too late, you are already dehydrated! Drink lots of water and take healthy electrolytes not just throughout the day when you know you’ll be going to the gym, but, also the day before.  Train smart this Summer by staying hydrated!

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