SCHEDULE UPDATE:  There will be NO EVENING CLASSES on 6/28.  Also, NO OPEN GYM on 6/29.  As of now the plan is to be in our NEW LOCATION 48 ULUPONO on MONDAY JULY 1ST!  Moving party starting Friday at 10am. Looking to get the mats there on Friday.  LCF Ohana please feel free to help out with the move Friday after 9am class, Saturday after class and all day Sunday! Keep posted to Social Media (Facebook/Instagram) for updates. 

STRENGTH:

#hang squat cleans

On the 1:30 x 7 Sets:

30 Double-Unders  (60 singles)

2 Hang Squat Cleans

1 Split Jerk

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – 80-85%

BeachFit will do:

On the 1:30 x 7 Sets:

30 Double-Unders  (60 Singles)

4 Plate Squat Cleans

4 Plate Ground to Overhead

WOD:

#sicko mode (15 min Cap)

21-15-9 Mens
15-12-9 Womens

Row Calories*
Bike Calories*

Directly Into…

21 Hang Squat Clean Thrusters (13/95lbs) *Scale to 115/75 or 95/65lbs

*Ball Slams or Burpees in place of Cardio piece.