Group Warm-up:

Squat Day Warm-up
Complete individual warm-up prior to class.
 
Partner Row 1,500m - 250m Turns
 
Alternate with:
  1. Sots Press w/bar x10
  2. Cobra w/Reverse Hands for 30 seconds
  3. Overhead Squat w/bar x10

Announcements:

FSU Res Wod on August 3!

Mobility:

Quad/Hip Opener: Wall Stretch

Skills & Technique: (Click below for links to more info)

Wod:

Snatch 1RM
 
Snatch x10 @ 55% of 1RM.
Snatch x5 @ 60% of 1RM.
Snatch x5 @ 65% of 1RM.
Snatch x2 @ 70% of 1RM.
Snatch x1 @ 85% of 1RM.
Snatch x1 @ 90% of 1RM.
 
Attempt a new Snatch 1RM.
 
Time Limit: 20 Minutes
 
Clean & Jerk 1RM
 
Clean & Jerk x10 @ 55% of 1RM.
Clean & Jerk x5 @ 60% of 1RM.
Clean & Jerk x5 @ 65% of 1RM.
Clean & Jerk x2 @ 70% of 1RM.
Clean & Jerk x1 @ 85% of 1RM.
Clean & Jerk x1 @ 90% of 1RM.
 
Attempt a new Clean & Jerk 1RM.
 
Time Limit: 20 Minutes

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