Aloha LCF Ohana! We will be doing the WOD in class. Strength will be optional outside of class but we will go over in detail after class.

WOD:

#porky pig

50/40 Calorie Row 
75 Double Unders *150 singles *12/10 Ski Erg
35 Strict handstand push ups  *Strict DB Press 35/25lbs or Regular Pushups
75 Double Unders *150 singles *12/10 Ski Erg
25 Deadlifts (315/225) *If not at Rx scale to no more than 75% or 1RM
75 Double Unders *150 singles *12/10 Ski Erg
35 Strict handstand push ups  *Strict DB Press 35/25lbs or Regular Pushups
75 Double Unders *150 singles *12/10 Ski Erg
50/40 Calorie Row

**Scale Strict HSPU down to 20 Reps if need to finish in time domain.

Target Time: 16-18 minutes

Time Cap: 22 minutes

STRENGTH:

Snatch Push Press + Overhead Squat + Snatch Balance:
– 2 sets x 3+2+1 @ 73% 1 RM Snatch
– 2 sets x 2+1+1 @78% 1 RM Snatch
* Rest 2 minutes between sets

Snatch From Above The Knee + Snatch:
– (2+1) x 2 sets @ 70% 1 RM Snatch
– (2+1) x 3 sets @73% 1 RM Snatch
* Rest 2 minutes between sets

Snatch Pulls:
– 3 sets x 4 reps @ 100% 1 RM Snatch
* Rest 2 minutes between sets

Power Clean:
– 3 x 10 Power Clean (Unbroken)
* Rest 90 seconds between sets

*Start around 60-65% of 1RM