Aloha LCF Ohana! We will be doing the WOD and #Front Squat Strength in class today.


#from the rower to the wall

For Time:
21/16 Calorie Row (15/11 Cal Bike)
42 Wall balls (20/14) *Scale to DB Thrusters 35/25lbs
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall balls (20/14)
-Rest 5 Minutes-
21/16 Calorie Row
21 Wall balls (20/14)
21/16 Calorie Row
18 Wall Balls (20/14)
21/16 Calorie Row
15 Wall balls (20/14)

Time Cap Set 1: 10 minutes

Time Cap Set 2: 7 minutes


#Muscle Snatch:
Work to a Heavy Single in 10 min.

* After each muscle snatch perform 1 Overhead Squat to prepare for the next Movement Prep which also includes a heavy single Overhead Squat in the same 10 mins *

#Overhead Squat:
Work to a Heavy Single in 10 min (Same 10 mins as Muscle Snatch)

* Heavy Muscle snatch should only take 5-6 minutes and then you will have the remaining time. *

These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.

#Snatch Deadlift to below the knee + Snatch:
(1+1) x 5 sets @ 75-80% 1RM Snatch
*Rest 60-90 seconds between sets*

#Snatch deficit deadlift:
3×3 @ 105% of best snatch
*Rest 60-90 seconds between sets*

#Front squat :
– 5,4,3,2,1. Work up to a challenging weight.
* rest 60-90 seconds between sets *

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