A. FT [C10]: 100 Pushups.  Select Ring or Def or incline.

B. Skill review

B1. Split Jerk: 10 x 2.  These should be light to moderate loads – technique focus.  Work split only (no arms) if needed.

B2. Gymnastics Kipping Pullup – 10 sets of 4-7 kip swings or k-pullups

B3. KB Snatch: 10 sets of 4-8/hand

B4. Banded Pull-Aparts: 10 x 8

C. AMRAP [6]: Rope Climbs any style.  4 rope chins = 1 RC

Post times, loads, and comments.


Weekend schedule:

Friday 7/3: 5:30AM, 6:30AM, 10AM, 5:30PM

Saturday 7/4: 9AM, 10AM

Sun 7/5: 11AM – 1PM Open Gym


This is the last week of our current strength cycle – we will be “testing” next week!


Bring-A-Friend Week: 7/13 – 7/18 (link)


Are you looking for something to get your dietary intake in gear?  Get ready for our July Transformation Challenge!  Starts July 13th!  Stay tuned for details.

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