Aloha! We will be #chosenWOD and #backsquat STRENGTH in class!

WOD:

#the chosen

3 rounds 
5 Burpee Pullups (Rx+Muscle Ups)
9 Hang power cleans (155/105) *Scale 135/95
7 Push Jerks (155/105)
50 Double Unders (75 Singles)
-Rest until 15:00-
15 Burpee Pullups (Rx+Muscle Ups)
27 Hang power cleans (155/105) *Scale 135/95
21 Push Jerks (155/105)
150 Double Unders (225 Singles)

STRENGTH:

#Snatch Push Press + OHS + Snatch Balance:
– (3+2+1) x3sets @ 80-85% 1RM Snatch
– (1+1+1) x 2sets @ 95-100% 1RM Snatch. 
*Rest 2 minutes between sets *
*Perform 10 Banded Scap Pull Aparts or crossover symmetry in between sets.

#2 Pos Snatch (Below Knee+ Floor):
– (1+1) x 5 working sets. Don’t start counting sets until 65% 1RM Snatch.
* Rest 2 minutes between sets *

Set 1:
1 High Hang Snatch + 1 Full Snatch @130 (65%)
-rest 2 minutes-
Set 2:
1 High Hang Snatch + 1 Full Snatch @135 (67.5%)
-rest 2 minutes-
Set 3:
1 High Hang Snatch + 1 Full Snatch @140 (70%)
-rest 2 minutes-
Set 4:
1 High Hang Snatch + 1 Full Snatch @150 (75%)
-rest 2 minutes-
Set 5:
1 High Hang Snatch + 1 Full Snatch @150 (75%)

Based off of a 200# Snatch 1RM

#Back Squat:
– 5,3,1,5,3,1,10,10
* rest 2 minutes between sets *

*These are the percentages from last week, But try and go up by 2.5 perceent on each set from your last week weights* 70%, 75%, 80%, 77%, 80%, 85%, 76%

OPTIONAL 2nd WOD:

AMRAP 8 Minutes
20/16 Calorie Row
2 Pegboards *Scale to 1 Pegboard or 1 legless Rope Climb
-Rest 2:00-
AMRAP 8 Minutes
18/14 Calorie Row
2 Pegboards
-Rest 2:00-
AMRAP 8 Minutes
16/12 Calorie Row
2 Pegboards