Join us on #ArmedForcesDay for the 6th Annual Helping Heroes Sporting Clay Tournament. This will be an all around good time. You won’t want to miss this!

What to expect:
Tournament Style Sport Clay Shoot (Shotgun Ammunition INCLUDED)
Amazing BBQ Lunch & Drinks provided
Swag Bags and cool gifts inside
Door Prizes and an AMAZING Silent Auction
Competition, Camaraderie & Philanthropy
Your entry and donations benefit Vets4Life

This event holds the power to turn a fun day of competition, fun, and philanthropy for some…
Into a life changing experience for many!

Sign-up today!
Visit Vets4Life.org/events

Vets4Life Fundraiser Facebook Event Page

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
5 RDL w/Barbell
5 Hang Power Snatch
5 Snatch Balance
Then
1 min /side Samson

Mobility: 8 mins
2 min /side Banded Hip Stretch
2 min /side Banded Shoulder Stretch

Strength: 10 Mins
De-load Week
10 Min EMOM
Snatch Complex @ 45-50%
Snatch Lift Off 2 Sec pause at the knees
Hang High Pull
High Hang Squat Snatch

All three movements = 1 rep. Perform 1 Rep EMOM for 10 mins. The gaol is to work on bar position as well as speed under the bar.

Metcon : 14 min
14 Min EMOM
Min 1: 15/12 Cal Row
Min 2: 10 Hang Power Snatch 75/55

Elite Competition Class

Handstand Walk O-Course Practice
15:00 of Practice

Elevation, directional, and obstacles. Challenge ourselves in respect to where we currently are with moving through an obstacle course.

Parallette Handstand Pushups
“On the 1:30” x 7 Rounds:
15/12 Calorie Row
Time remaining:
Max Kipping Parallette HSPU

Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk

Conditioning
“Front Runner”
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 185/135

Aerobic Capacity
Athlete’s choice on equipment, with the Erg Bike as preference #1 today.
4 Sets:
5:00 Light Pace
3:00 Moderate Pace
2:00 Fast Pace

Each set is 10:00, equalling the 40:00 total. Not for score or time.

Performance Power Training

Tuesday, April, 30th, 2019
Jet Fuel: 
3x
10 Cal Row
10 Pole Squat
10 Box Jump
**Wear a hip Circle**

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift
MAX 1
1xAMRAP @80%
**Compare to max 3 March 5th**

GainCity:
Dimmel Deadlifts https://youtu.be/YGSdeOvpc-Q
*this is a quick and powerful movement. It helps build a strong hip opening*
3×20
DB Bulgarian Split Squats
3×8 (each)
Bandy Hammy Curls
3x1min

Afterburner: 
100 Air Squats
**Every minute, 5 burpees until done**
**Burpees First**