Aloha! We will be doing the WOD, Back Squat STRENGTH and Accessory in class today.



8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row *Scale 10/8 8/7 Assault Bike
12 Burpee over DB *Scale 8-10 Burpee

Target Time each set: sub 1 minute

Time Cap each set: 1 minute 30 seconds

COMPETITOR VERSION (During open gym):

8 Sets (1 Set every 4 Minutes)
15/12 Calorie Ski (OR Row)
5 Burpee Box Get Overs (48”)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
5 Burpee Box Get Overs (48”)

Target Time each set: sub 2 minutes 30 seconds

Time Cap each set: 3 minutes



4×6-10 Dumbbell Single Arm Strict Press (Build to a heavy 6-10 reps across sets) (each side)
3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)
3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)
*Superset movements as desired

3 sets
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups

Single Arm Strict Press


#Snatch Balance:
Work to a Heavy Single in 10 min

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

#Power snatch:
– 3,3,2,2,1,1. work up to a heavy single
* rest 60-90 seconds between sets *

#Clean from 1” off the floor (go from the top down) + jerk:
– (1+1) x 3 sets @80% of 1RM Clean and jerk
* rest 60-90 seconds between sets *

#Back Squat for load:
– 5,4,3,2,1. Work up to a Heavy Single.
* rest 60-90 seconds between sets *

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