We will doing the #JohnWick WOD and #Front Squat Strength in class.

WOD:

#John Wick

AMRAP 20 Minutes
100 Strict Pull-Ups *Scale to Ring Rows
100 Push-Ups
100 Sit-Ups
100 Air Squats
*8:00 Cap on Strict Pull-Ups

Scaled John Wick

AMRAP 20 Minutes
60 strict pull ups
80 push ups
100 sit ups
100 air squats
*8 min cap on strict pull ups.

STRENGTH:

#Snatch Pull + High Pull + Snatch:
– (1+1+1) @ 70% 1RM Snatch
– (1+1+1) @ 75%
– (1+1+1) @ 80%
*Rest 2 minutes between sets *

#Snatch Pull + Snatch:
– (1+1) @ 80-85% 1RM Snatch
– (1+1) @ 85-90%
* Rest 60-90 seconds between sets *

#Snatch:
– 3 singles @ 90-95% 1RM Snatch
* Rest 60-90 seconds between sets

#Snatch deficit deadlift:
– 4×3 @ 100% of best snatch
* Rest 60-90 seconds between sets

#Pause front squat + 1 1/4 front squat + front squat: 1 1/4 Front Squat
– 6 sets x (1+1+1) @ 85-100% 1RM Clean
* rest 60-90 seconds between sets *