We will do the WOD and Back Squat Strength in class today. This is a deload week. Hit the WOD hard and the Back Squats. If still feeling like doing more choose some of Olympic Lifting pieces. Aloha!

WOD:

#justice League

For Time
2 Rounds:
10 Power Snatches 155/95 Rx+(175/115) *Approx 70% of 1RM if not Rx
12 Burpee over Bar
-straight into-
2 Rounds:
10 Power Snatches 95/65lbs Rx+ (115/75)
12 Burpee over Bar

***If not confident with Snatches, Athlete can do Power Clean and Jerk

Competitor Target time: 8 minutes

Time Cap: 14 minutes

STRENGTH:

#Snatch push press+ OHS + Snatch Balance:
– (1+1+1) x5sets @ 65%% of best snatch
* Rest 2 minutes between sets *

#Power Snatch:
– 5×3 (Build up to a medium 3)
* Rest 90 seconds between *

#Pause Back Squat (2-3 seconds) + Back Squat:
(1+1) x 5. Work up in weight each set.
* Rest 60-90 secs between sets *Work up from 55% – 80%

OPTIONAL BARBELL CYCLING:

Power Clean
5 Sets:
5 Power Clean every 0:45 (185/115)
-Rest til 5:00-
5 Sets:
4 Power Clean every 0:45 (205/135)
-Rest til 10:00-
5 Sets:
3 Power Clean every 0:45 (225/145)