Aloha LCF Ohana! We will do the #miracle and #dodgeball WODS in class today and finish up with #backsquat STRENGTH. Optional weightlifting will be done on your own.

WOD:

#miracle

4 Sets (1 Set every 4 Minutes)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
3 Power Snatches (Choose starting weight to allow 4 sets)
* Go up by 10#/5# each set until arriving at a heavy set of 3. Challenging but good form. (not required touch’n go)
* If you are at parallel, stop

Target Time each set: Sub 1 minute 30 seconds

Time Cap Each Set: 2 Minutes 30 Seconds

Rest til the 20:00, then..

#dodgeball

For Time:
21-15-9
Double Dumbbell Front Squats (50s/35s) *Scale to 35/25lbs
12-9-6
Burpee Pull-Ups

– Into –

72 Alternating Dumbbell Snatch (50/35)

Target time: 8-10 Minutes

Time cap: 15 minutes

STRENGTH:

Tempo Back Squat: 
– 5×5 @ 32X1 (Add weight each set)
* Rest 90 seconds between * **Work up from 50-75% of 1RM Back Squat

Here the eccentric (lowering) is 3 seconds, isometric (pause) is 2 seconds, concentric (rising) is “X” (as fast as possible) and the pause between reps is 1 second.

OPTIONAL WEIGHT LIFTING:

#Snatch Push Press + Pause OHS (3 second pause in the bottom):  
– (1+1) x 3 x 3 sets @ 65-70% 1RM Snatch,
– (1+1) x 2 x 2 sets @ 70-80% 1RM Snatch  
* Rest 2 minutes between sets *

#3 Position Snatch (High Hang, Mid Knee, Floor) for load:
– (1+1+1) x 5 working sets. Don’t start counting sets until 65% 1RM Snatch. 
* Rest 2 minutes between sets *