Strength
Snatch First Pull
5 x 4 @ 110% Snatch 1RM
Hold the position for 5 seconds each rep
High Hang Snatch + Overhead Squat + Heaving Snatch Balance
5 x 1 @ 70% Snatch 1RM
WOD
21 – 15 – 9
Muscle-ups
Knees-to-elbows
June was a good month for you guys!!
On June 30th, 19 members of the Granite Mountain Hotshot Crew, part of the Prescott, Arizona Fire Department, were killed fighting the Yarnell Hill Fire. This is the largest loss of firefighter life in a single event since 9/11. Please take some time today to think of these firemen and their families. Keep them in your thoughts and prayers.
