We will be doing the WOD and Front Squats today for class. This is a long wod with a lot of movements. Please be on time and ready to roll for class. We do have both the 8am and 9am class on Fridays!

WOD:

#a fistful of dollars

AMRAP 8 Minutes
16/12 Calorie Row, Bike or Ski
16 Push ups
-Rest 4:00-
AMRAP 8 Minutes
16/12 Calorie Ski Erg, Row or Bike
8 Burpee Box Jump Overs (24/20) (Sub Burpee Box Jump)
-Rest 4:00-
AMRAP 8 Minutes
16 Front Squats (115/80) *Can Scale/Sub using your DBs (50/35lbs)
8 Bent Over Barbell Rows *Can Scale/Sub using your DB’s (50/35’s)(Rx+2 Pegboards)
-Rest 4:00-
AMRAP 8 Minutes
200m run
16 Single Arm Alternating Dumbbell Clean and Jerk 50/35lbs (Rx+70/50)
-Rest 4:00-
AMRAP 8 Minutes
24 Ab Mat Sit Ups (Rx+GHD Sit Ups)
12 Ring Rows (Rx+Strict Pull Ups)

#front squats
– 2×5 reps @ 80%
– 3×5 reps @ 85%
* Rest 2 minutes between sets

#snatch

2 reps @ 75% 1 RM Snatch
2 reps @ 80% 1 RM Snatch
1 rep @ 85% 1 RM Snatch
1 rep @ 90% 1 RM Snatch
1 rep @ 85% 1 RM Snatch
1 rep @ 90% 1 RM Snatch
* 60-90 seconds rest between sets. 

#clean and jerk

Clean and jerk
– 2 reps @ 75% 1 RM snatch
– 2 reps @ 80% 1 RM snatch
– 1 reps @ 85% 1 RM snatch
– 1 reps @ 90% 1 RM snatch
– 1 reps @ 85% 1 RM snatch
– 1 reps @ 90% 1 RM snatch
Rest 60-90 seconds between sets

#front squats
– 2×5 reps @ 80%
– 3×5 reps @ 85%
* Rest 2 minutes between sets

#high hang snatch

High Hang Snatch Shrugs: (High Hang Snatch Shrugs)
– 5 sets x 6 reps @ 120% 1 RM snatch
* Rest 2 minutes between sets