WORKOUT OF THE DAY, NOVEMBER 16TH 2021

Aloha! We will be doing the WOD and Squat Cleans for STRENGTH in class today.

WOD:

#lewis

8 Sets (1 set every 3 minutes) **Competitor/Open Gym 10 Rounds


15/12 Calorie Row *Scale to 12/10 Approx :40 Seconds


*Odd Sets: 12-15 Power Snatches (95/65) *Scale to 75/55 **BeachFit Non Barbell Option – Alt. DB Snatches 50/35 or Plate Ground to Overhead 45/25lbs
*Even Sets: 12-15 Burpee Over Barbell

Target Competitor Time: Sub 1:30

Time Cap per Round: 2 min…ish

STRENGTH:

#1 Pause Power clean (pause in receive for 3 seconds) straight into a front squat + 1 cluster + 1 Split Jerk x 4 sets.

#2 Squat Cleans x 3 sets (75-90% of 1RM)

#3 Clean Pull x 3 sets (93-98% of 1RM Clean)

#3 Clean Deadlift x 3 Sets @105-110% 1RM Clean

MAYHEM BODYBUILDING:

5 sets of 7 Strict Pullups

4 sets of 10 Lat Pulldowns

4 sets of 10 Body Row on Racked Barbell

4 sets of 10 Double DB Prone Row

3 sets of 10 Standing Preacher Curl

3 sets of 10 DB Waiter Curl


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