WORKOUT OF THE DAY, FEBRUARY 17TH 2021

Aloha! We will be doing the WOD and STRENGTH (Power Clean and Jerk) in class. CASHOUT can be done after class on own. As always, other pieces are OPTIONAL.

WOD:

#tom and jerry

2 Sets (1 Set every 10:00)
27-21-15-9 
Wall Balls (30/20) *Scale to 20/14lbs
Row Calories (If Bike, 18-15-11-6)

Target Time: 7-8 minutes

Time Cap: 10 min

or

3 Sets (1 Set every 6:00)
21-15-9 
Wall Balls (30/20) *Scale to 20/14lbs
Row Calories (15-11-6)

Target time: Sub 4

Time Cap: 5 min

STRENGTH:

#Drop Snatch + Sots Press
– (3+3) x 3 sets
* Rest 60-90 seconds between sets

#Power Snatch + Snatch Balance + Snatch:
– 2 sets @ 70% 1 RM Snatch
– 2 sets @ 73% 1 RM Snatch
– 2 sets @ 75% 1RM Snatch
* Rest 2 minutes between sets

#Power Clean + Push Jerk + Power Clean + Push Jerk:
– 3x (3+1+3+1)
* rest 60-90 seconds between sets *

Example Sets
Set 1:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 155# (all touch’n go) Approx 50%
-rest 60-90 seconds-
Set 2:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 185# (all touch’n go) Approx 60%
-rest 60-90 seconds-
Set 3:
3 Power Clean + 1 Push Jerk + 3 Power Clean + 1 Push Jerk @ 205# (all touch’n go) Approx 70%
-rest 60-90 seconds-

Based off of a 300# Clean and Jerk 1RM

#Deficit Snatch Deadlifts:
– 3 sets x 4 reps @ 105% 1 RM Snatch
* Rest 2 minutes between sets

#candy canes

For time: 
50 Strict Handstand Push Ups

Competitor Target Time: sub 3 minutes

Time Cap: 7 minutes

*Scale to Kipping if desired or Strict DB Press 35/20lbs

OPTIONAL WOD:

Ski Erg
3min at easy “”warm-up”” pace
7x (2min recovery on 1 damper, 3min on 3 damper)
3min at easy “”cool down”” pace
Duration: 40min

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