Class will be doing WOD and STRENGTH (Pause Front Squats). Other STRENGTH pieces to be done during open gym.

WOD:

#Rickey Stenhouse

2 Sets
21-15-9
Kettlebell Front Squats (2×53/35) **Scale to DB Front Squats 50/35 or Barbell 95/65lbs
Calorie Assault Bike (30-21-14 Bike Erg or Row)
-Rest 1:1 between sets-

Competitor Target Time: Sub 5

Time Cap: 8 min

STRENGTH:

#Snatch Push Press + Overhead Squat (3+2) @ 75-85% @ 1 RM Snatch

During your rest between sets, perform:
Muscle Snatch + Tall Snatch + Tempo OHS + Zotts Press: (1+1+1+3) x 3 sets
*this is light technique work

#Snatch deadlift to mid knee + Snatch deadlift to mid thigh + Snatch:
(1+1+1) x 3 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*

#Pause Front squat:
3-3-2-2-1-1-1 (60,65,70,75,80,85,85+, 85+) “1 Mississippi Hold in bottom”

OPTIONAL ODD OBJECT WOD:

For Time:
10 Rope Climbs
100’ Single Arm Overhead Walking Lunge (70/50)
30 Deadlifts (225/155)
100ft Single Arm Overhead Walking Lunge (70/50)
30 Deadlift (225/155)
100’ Single Arm Overhead Walking Lunge (70/50)
10 Rope Climbs