| Weekly Overview | Events/Classes | |
| Monday | Snatch | |
| Tuesday | Back Squat | |
| Wednesday | Gymnastics Push, Bodybuilding Pull | 5:45pm Kipping/Butterfly Pull-Up Skills Clinic |
| Thursday | 4th of July WOD | Holiday Schedule: 7:30am Open Gym 9am WOD 10am WOD |
| Friday | Unilateral Lower Body | Holiday Schedule (see above) |
| Saturday | Squad WOD | |
| Sunday | Upper Body Pull | 8am Power Yoga |
Strength
Every 2:00, 8 Sets
1-4) 1 High Hang Power Snatch + 1 Power Snatch (↑, start at 50-60% 1RM Snatch)
5-8) 1 Hang Power Snatch + 1 Power Snatch (↑)
*Hold onto bar b/t reps
Conditioning
AMRAP 9
15/12 Calorie Row (FX: 12/9)
12 Toes to Bar (FX: 9) (RX+: 15)
9 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
*RX/RX+ Min: 2+Row