Olympic Lift Technique Class:

-Pause Jerk with 5 second pause in dip and 3 second pause in catch-5 Heavy Singles

-Pause Clean with 2 second pause at knee -3×3 over 80%

Endurance WOD:

Juneteenth CFWC Style

AMRAP 32 Minutes

65 Double Unders

19 Burpees Over Bar

6 Squat Cleans 155/103

800m Run

Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last states in the country finally proclaimed the independence of all black slaves. Juneteenth was made a federal holiday in 2021.

The rep scheme signifies the date of the Freedom Day, 06/19/1865