WOD:

Aloha LCF Ohana! We will do the WOD in class today and if time permits we will do the Power Snatch + Snatch Strength portion.

#surrender

4 rounds
15 Chest to bar Pull-ups *Scale to Pullups or Jumping Pullups
15 Ab Mat Sit Ups (Rx+GHD Sit Ups)
10 Thrusters (115/80) *Scale to 95/65
-Rest until 15:00-
2 rounds
25 Chest to bar Pull-ups *Scale to Pullups
25 Ab Mat Sit Ups (Rx+GHD Sit Ups)
15 Thrusters (115/80) *Scale to 95/65

Competitor time: 6-8 minutes

Time Cap: 10 min

Scaling Option: *use scaled option to try and finish in time domain suggested

4 rounds
10 Chest to bar Pull-ups
10 Ab Mat Sit ups (Rx+GHD Sit Ups)
10 Thrusters (95/65) or 75/55lbs
-Rest until 15:00-
2 rounds
20 Chest to bar Pull-ups
20 Ab Mat Sit Ups (Rx+GHD Sit Ups)
15 Thrusters (95/65) or 75/55lbs

OPTIONAL STRENGTH:

Snatch Balance:
– 2 sets of 3 @70% 1RM Snatch
– 2 sets of 2 @ 75% 1RM Snatch
* Rest 2 minutes between sets

Power Snatch + Snatch:
– 4 sets @ 70% 1 RM Snatch
* Rest 2 minutes between sets

Snatch Deadlift:
– 3×3 @ 100% 1 RM Snatch
* Rest 2 minutes between sets