Aloha Friday. Class will be doing WOD and STRENGTH (Power Clean and Jerks)

WOD:

#Edna

3 Rounds
10 Overhead Squats (135/95) *Scale to 115/75 **Scale to Front Squats **BeachFit DB Front Squats 50/35lbs
50 Double Unders (150 Singles or 8/6 Ski)
-Straight into-
3 Rounds
10 Thrusters (95/65) *Scale to 75/55 ** Scale to DB Thrusters 35/20
50 Double Unders

Competitor Time 6 min

Time Cap 12 min

STRENGTH:

Tall Power Cleans: 2”,4”,6”,full squat
* Rest 60-90 seconds between sets

#Power Clean to Parallel with 1 second pause in receive + Push Jerk
– (2+2) x 2 sets @ 78% 1RM Clean
– (2+1) x 2 sets @81% 1RM Clean
– rest 60 seconds between sets –

How to approach the lifts

• Make sure feet land consistently in the squat stance with a strong, vertical torso.
• Drop bar between cleans to ensure proper set up.
• Record each set as 1 of your scores for load

Example Sets
Set 1:
2 Power Clean to Parallel with 1 second pause in receive + 2 Push Jerk @234#
-rest 60 seconds –
Set 2:
2 Power Clean to Parallel with 1 second pause in receive + 2 Push Jerk @234#
-rest 60 seconds –
Set 3:
2 Power Clean to Parallel with 1 second pause in receive + 1 Push Jerk @243#
-rest 60 seconds –
Set 4:
2 Power Clean to Parallel with 1 second pause in receive + 1 Push Jerk @243#

Based off of a 300# Clean 1RM

#Jerk From Behind The Neck + Jerk for load:
– 4 sets of (1+1)
– rest 60-90 seconds between sets –

#Clean Deadlift:
– 4×4 @ 100% 1RM Clean
– rest 60-90 seconds between sets –

#Hang Power Snatch + Hang Squat Snatch:
– (1+1) x 4
– (1+1) x 3
– (1+1) x 2
– (1+1)
– rest 60-90 seconds between sets –

• Record each set as 1 of your scores for load
• These will be cycled. You’ll perform, 1 power snatch, then touch and go into your squat snatch. Keep going back and forth until you accumulate set number of reps. . 
• Pick a weight that is comfortable and allows for efficient, fluid movement.

Example Sets
Set 1:
1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch @ 105# (all touch’n go)
-rest 60-90 seconds-
Set 2:
1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch @ 115# (all touch’n go)
-rest 60-90 seconds-
Set 3:
1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch @ 125# (all touch’n go)
-rest 60-90 seconds-
Set 4:
1 Hang Power Snatch + 1 Hang Snatch @ 135# (all touch’n go)

• rest 60-90 seconds-
  Set 5:
  1 Power Snatch + 1 Snatch + 1 Power Snatch + 1 Snatch + 1 Power Snatch + 1 Snatch @ 145# (all touch’n go)

Based off of a 200# Snatch 1RM