Sandbag Shoulder/Farmers Walk Combo

WOD

KB/DB Snatch-5,4,3 Reps Each Arm Unbroken(53#M/35#W)
Burpee Broad Jumps-100ft(50ft/50ft)

AMRAP-15min: Then;
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DB 1 Arm Row-20L/20R AHAP!!!
Hammer Strikes-15L/15R-M/12L/12R-W(16# Hammer)

x4 Rounds: NFT
------------------------------------- **Reminder: Normal Class Schedule Tomorrow(Friday, July 4th) Class Times: 5:30am, Open Gym: 8:30am-11am, and Open Gym: 4pm-8pm

Kettlebell Snatch Technique

WOD

Push Press
Front Rack Lunges >80% of BW or a % of BW above 50%.
C2B Pull Ups

30-20-10 Reps of Each, then;

Cash Out: 1000M Run(5Laps)
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Hardgainers Nutrition Tips from Kali Muscle

WOD

2KB/DB Thrusters-8
Suicide Sprints-3 Stops(50ft/70ft/90ft)
Target Burpees-8

AMRAP-15min then;
---------------------------
DB Strict Shoulder Press-Sub Max
Russian Twist-20(total)(35#M/25#W-Plate)

x4 Rounds:
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Target Burpees!

Wait, Wait!!...That's Burpees at Target...wrong video..lol