Aloha LCF Ohana! Below is our program as written and recommended order. Today is a lot of work!

For our class we will be doing #cleaver girl WOD and Back Squat strength.

WOD:

#jurassic park

Every 5 Minutes (6 sets)
30/24 Calorie Row
30/24 Calorie Assault Bike
-At 30:00-
For time:
60/45 Calorie Row
60/45 Calorie Assault Bike

Target Time: 3 min , Cap 4 min

Target Time Part 2: 5 min , Cap 6 min

Scale:

Every 5:00 (6 sets)
25/20 Calorie Row
25/20 Calorie Assault Bike
-At 30:00-
For time:
50/40 Calorie Row
50/40 Calorie Assault Bike

#snatch

3 Position Snatch (Hang, 1” off floor, floor):
– 2 sets @ 75% 1RM Snatch
– 2 sets @ 80% 1RM Snatch
* Rest 90-120 seconds between sets –

#snatch grip push press
– 2×3 reps @ 90% 1RM Snatch
– 2×3 @ 95% 1RM Snatch
* Rest 60-90 seconds between sets

#Back Squat
– 3 sets x 3 reps @ 90% 1 RM back squat.
* Rest 2 minutes between sets

#clean shrugs
– 3 sets x 5 reps @ 130% 1 RM clean
* Rest 2 minutes between sets

#cleaver girl

200ft Front Rack Dumbbell Lunge (50s/35s)
50 Burpee to Bar (6in)
200ft Front Rack Dumbbell Lunge (50s/35s)
-Rest 1:1-
100ft Front Rack Dumbbell Lunge (50s/35s)
25 Burpee to Bar (6in)
100ft Front Rack Dumbbell Lunge (50s/35s)

Target time workout 1: sub 10 minutes

Time cap workout 1: 13 minutes

Target time workout 2: sub 5 minutes

Time cap workout 2: 7 minutes

Scale:

150ft Front Rack Dumbbell Lunge (50s/35s) or 35/20ls or 95/65 Barbell
35 Burpee to Bar (6in)
150ft Front Rack Dumbbell Lunge (50s/35s)
-Rest 1:1-
75ft Front Rack Dumbbell Lunge (50s/35s)
15 Burpee to Bar (6in)
75ft Front Rack Dumbbell Lunge (50s/35s)