Aloha LCF Ohana! We will be doing #houseparty WOD and #front/back squat STRENGTH in class.

WOD:

#houseparty

2 Sets:
30-20-10
Dumbbell Snatches 50/35lbs Rx+(70/50)
Burpees Box Jump Over (24”/20”)
-Rest 1:1 between sets-

Target Time each set: 7-8 minutes

Time Cap each set: 11 minutes

CASHOUT:

9-7-5-3 strict press (build to challenging weight for each set)
3×8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)
3×25 tricep press downs (light)

Strict Press
Single Arm DB Bench
Tricep Press down

STRENGTH:

#Power snatch + snatch balance + snatch:
(1+1+1) x 5 sets @ 75-85% 1 RM Power Snatch.
*Rest 60-90 secs between sets*

#Power clean + clean + jerk + behind the neck jerk:
(1+1+1+1) x 4 sets @ 75-85% 1RM Power Clean.
*Rest 60-90 secs between sets*

#Back squat + Front squat:
(5+1) x 5 sets.
*Rest 60-90 secs between sets* *Start around 65% of Back Squat