***BACKYARD BRAWL JULY 9TH!!!**

REGISTRATION ENDS JUNE 11TH

SIGN UP HERE!

ASSESS WEIGHTLIFTING

OR

15 minutes

Build to a Heavy
1 Clean
+
2 Front Squats
+
1 Jerk
OR
1 Snatch
+
2 OH Squats

“WATER SERPENT”

6 rounds For Time – 15 min CAP

6 Hang Power Clean (135/95)

12 GHD Situps

200m Run

EXTRA CREDIT

Glutes

4 Sets
8 SL Glute Bridge R
20 sec Glute Bridge Hold
Rest 1:00
8 SL Glute Bridge L
20 sec Glute Bridge Hold
Rest 1:00