Happy Aloha Friday LCF Fam! We will be doing the WOD and STRENGTH (Strict Press +Push Press) in class. Other pieces will be optional.

WOD:

17.1

For time:
10-20-30-40-50 
Dumbbell Snatches (50/35) *Scale 35/20lbs
*15 Burpee Box Jump overs (24”/20”) after each round *Scale to 10 Burpee Box Jump Overs or 15 Burpees

Target Time: Sub 12

Time Cap: 20 min

STRENGTH:

#Slow Tempo Deadlift to Mid Thigh + Muscle Clean From Mid Thigh + Full Grip Front Squat + Sotts Press:
– 3 sets of (1+3+1+3)
* Rest 60-90 seconds between sets

#Clean Deadlift Off to 1” off floor + Clean Pull + Power Clean + Jerk:
– 2 sets @ 75% 1RM Clean
– 2 sets @80% 1RM Clean
* rest 2 minutes between sets *

#Strict Press + Push Press:
(3 + 10) x 3 sets -start around 45% of 1 RM Split Jerk
– rest 60-90 seconds between sets –

#Clean Grip Deadlift:
– 5,5,3,3,1,1
* Rest 90 seconds between *

OPTIONAL WOD:

AMRAP 12 Minutes
3, 3, 6, 6, 9, 9…
Strict Chin Ups
Shoulder Presses (75/55) *Scale to 55/35lbs