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