Aloha LCF Ohana! We will be looking to get the WOD, STRENGTH (A) and CASHOUT done in class today. Remember this is the entire Competitor program listed. Goal is to get these 3 parts done and the other pieces are optional.

WOD:

#3-D

AMRAP 3 Minutes
Buy in: 50’ Double Kettlebell Front Rack Walking Lunge (53/35) *Scale to 35/26lbs or Single KB/DB at chest or Bodyweight lunge
30 toes to bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
15 Bar Muscle Ups * Scale to 15 Burpee Pullups or 15 Burpee +15 Ring Rows

-Rest 3:00 between sets-

AMRAP 3 Minutes
Buy in: 100’ Double Kettlebell Front Rack Walking Lunge (53/35)
20 toes to bar
10 Bar Muscle Ups

-Rest 3:00 between sets-

AMRAP 3 Minutes
Buy in: 150’ Double Kettlebell Front Rack Walking Lunge (53/35)
10 toes to bar
5 Bar Muscle Ups

*Goal is to get some reps of the Bar Muscle Ups or Burpee Pullups in

STRENGTH:

(A)#Snatch Push Press + Pause Overhead Squat + Overhead Squat
– 2 sets x 3+2+1 @ 70% 1 RM Snatch
– 2 sets x 2+1+1 @75% 1 RM Snatch
*. Rest 2 minutes between sets

#Barski Snatch (3 snatches from the high hang with no straps)
– 2 sets @ 65% 1 RM Snatch
– 3 sets @70% 1 RM Snatch
* Rest 2 minutes between sets

#Power Clean:
– 10,8,6,4,2 (Work up to a heavy double for the day.) 
* rest 60 seconds between sets

#Snatch Pull:
– 3×3 reps @ 90% 1RM Snatch
* Rest 60-90 seconds between sets 

CASHOUT:

#accessory

2-4 sets
25 Banded reverse hypers or 25 Supermans
1:00 side plank right
1:00 side plank left

OPTIONAL WOD:

2 Sets
4000m bike erg
*3 sandbag clean (150/100) to start then every minute on the minute until the 4000m is complete.
-Rest until 15:00 between sets-