June’s Liberty Fundamentals Class starts today. If you see a new face in the gym Smile BIG, make them feel welcome and introduce your self to them!

Warm Up:
200 M Run
10-8-6
Pull Ups/Ring Rows
Push Ups

Mobility:
Bicep Barbell Crush 60 sec per arm
Chest Barbell Crush 60 sec per arm

Strength: 12 Mins
3×8 Super sets climbing
DB Alternating Bench Press (8 per arm) https://www.youtube.com/watch?v=unuUEfH4Az4
Straight Bar Curl

Metcon:
EMOM for 8 minutes:
3 Squat Snatch
Rest 2 Mins
In 15 Mins Complete
Run 800 M, w/ the remaining time
AMRAP
5 Burpees
7 Wall Balls 20/14
9 Box Jump 24/20

Elite Competition Class

Warm up:
W/unloaded bar
Barbell drills

1) Snatch 20 Mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

2) Front Squats: 20 Mins
6×6

3) Conditioning:
3 Rounds for time of:
50 Double-unders
10 Overhead Squats 185/130