Happy Monday LCF Fam! We will be doing the WOD and Back Squat Strength in class today.

WOD:

21-15-9
Dumbbell Front Squats (2×50/35) *Scale to 35/25lbs
Assault Bike Calories (Ladies 18-12-6)
-Rest 1:1-
21-15-9
Assault Bike Calories (Ladies 18-12-6)
Burpee over Dumbbells
-Rest 1:1-
21-15-9
Burpees over Dumbbells
Dumbbell Front Squats (2×50/35) *Scale to 35/25lbs

Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

#power snatch

Power Snatch + Hang Snatch + Snatch
– 2 sets x 1+1+1 reps @ 60% 1RM snatch
– 2 sets x 1+1+1 reps @ 65% 1RM snatch
* Rest 2 minutes between sets

#snatch balance

Snatch Balance:
– 2 sets x 3 reps @ 80%1 RM snatch
– 1 sets x 3 reps @ 85% 1 RM snatch
* Rest 60-90 seconds between sets

#back squats

Back Squat for load:
#1: 5 reps @ 85%
#2: 4 reps @ 85%
#3: 3 reps @ 85%
#4: 3 reps @ 85%
– rest 2 minutes between sets –

#clean shrugs

High Hang Clean Shrugs:
– 3 sets x 5 reps @ 100% 1 RM clean
* Rest 2 minutes between sets

ADDITONAL CARDIO WOD:

Ski Erg (OR Row)
3min from easy to mod pace
3min on damper 3-4 (hard)
3min recovery on damper 1
2min on damper 5-6 (hard)
2min recovery on damper 1
-into- 
4 sets: 
5min on damper 2-3 (moderate), 
2min recovery on damper 1 b/t sets
-into-
3min at easy “”cool down”” pace
Duration: 44min