Remember: no oly class today! Only WOD is the 9am crossfit wod. Come out and have some fun! Don't forget to wear your leggings!!

**remember: no oly class on Saturday. Instead it's leggings day! 9am wod with the regular crossfit class. Wear some leggings and come get your sweat on, patriotically.** A.  Hang clean to parallel x 2 - we're going to work on controlling our bottom position. Fight to stop yourself at parallel. 1 set every 90sec x 9 rounds. Increase in weight as much/often as you feel necessary. B.  Tempo back squat - 5x2 @ 23X1 tempo.  C.  5 rounds: 25m unbroken OH walking lunges with a barbell. You pick your own weight but there is no resting during that 25m!

A1. 5x5 jerk dip squats - start at 80% of your max jerk and work to 100+% of your max A2. 5x5 drop to split (or power position if you power jerk) A3. 5x5 jump to split (or power position if you power jerk) A4. 15min to work up to a heavy double in the jerk B. Front squat - 3RM, then 2x3@90. Use your 2RM from 6/15 as your goal weight for your 3RM today. C.  10, 8, 6, 4, 2 of... front squat + push press (note: this is not a thruster; separate the movements!), V-ups, pull-ups