We will be doing the #iamhe WOD and #front squat STRENGTH in class today.

WOD:

#IAMHE

2 Sets:
3 Rounds
Run 200m (Row)
20 Toes to bar *Scale to Hanging Knee Raises)
Run 200m (Row)
15 Strict handstand push ups *Scale to Kipping HSPU, Inverted HSPU, Hand Release Pushups or Strict DB Press 50/35lbs

-Rest 3:00 between rounds-

-Will do 3 Rounds, Rest 3 min and then complete 3 more rounds

Target Time each set: 7-8 minutes

Time Cap each set: 12 minutes

STRENGTH:

#Snatch Balance:
– Build to a heavy single for the day. Try to hit around 1RM max
* rest 60 seconds between sets *

#Power Snatch + Snatch:
– (2+1) x 2 @ 70-75% 1RM Snatch
– (1+1) x 3 @ 75-80% 1RM Snatch
* Rest 60-90 seconds between sets

#Front Squat:
– 4×4 Move up in weight each set. 
* rest 60-90 seconds between sets * *First set around 80% 1RM

OPTIONAL 2nd WOD:

3 sets
27-21-15-9 (Ladies 24-18-12-6)
Ski Erg Calories
9-7-5-3
Sandbag Cleans (150/100)
-Rest 1:1 between sets- Time Cap 9 min each set