Happy Aloha Friday LCF Ohana! We will be doing the WOD, Push Press STRENGTH and the CASHOUT in class today. Other Strength pieces listed will be doing on your own. As always, this is the competitor program listed so do not feel like you have to do the entire thing. The pieces that we do in class will do the trick!

WOD:

#daffy duck

21-15- 9
Overhead Squats (115/80) *Scale to 95/65 **Scale to Front Squats
Chest to Bar Pull Ups **Scale to Pullups, Jumping Chest to Bar, Ring Rows or Barbell Rows

– Rest 5:00 –

45 Overhead Squats (115/80)
45 Chest to Bar Pull Ups

Time Cap: 8 min each set

Competitor Target time: 3-4 Minutes

STRENGTH:

Muscle Clean + Full Grip Front Squat + Sots Press (press from front squat position):
– (3+1+3) x 3 sets
* Rest 60-90 seconds between sets

Clean From Above the Knee + Clean + Jerk:
– (2+1+1) x 2 sets @ 73% 1RM Clean
– (1+1+1) x 3 sets @78% 1RM Clean
* rest 2 minutes between sets *

Push Press:
– 5×3 (add weight each set)
* Rest 90 seconds between * **Start around 60-65% of 1RM

Clean Deadlift:
– 4×3 @ 100% 1RM Clean
– rest 60-90 seconds between sets –

CASHOUT:

#accessory

For quality
1-3 rounds 
15/12 calorie assault bike (Approx 1:15min)
100’ Banded lateral side step (each side)
100’ banded monster walk (optional)
15 half kneeling db press (each side) *Pressing DB opposite of forward lunge leg

GYMNASTICS PRESSING CAPACITY WORK:

10 Minute EMOM
8-10+ Strict Handstand Push Ups