Aloha LCF Ohana! We will be doing the WOD and #BackSquat Strength in class today.

WOD:

#monday funday

10 rounds (Strict 20 min Cap)

15/12 Cal Bike Erg/Ski or Row *11/8 Cal Assault Bike

10 Toes to Bar *Scale to Hanging Knee Raise, Alternating V-Ups or Ab Mat Sit Ups

5 Power Snatch (135/95lbs) Rx+155/105 *Scale 115/75lbs **Non Barbell 6 Alternating DB Snatch 50/35lbs

STRENGTH:

#1 Power Clean + 1 Push Jerk x 2 sets

* Work up to 85-90% and hit for 2 singles. Try and work up to 85-90% in 5-6 working sets

#back squat

Back Squat:
2 x @80%
2 x @85%
2 x @90%

* Rest as needed between set *

#Split Jerk:
2 x @80%
2 x @85%
1 x @90%
1 x @95%
1 x @95%+

MAYHEM BODYBUILDING:

Bench Press 5 sets of 5 Reps

Alt. DB Tempo Bench + Double DB Bench 3×10 3 sets: 5 alt reps (each side) + 5 double reps. (2 sec Down, 1 Pause on the Alt DB only..no tempo on Double)

Incline Bench Press (DB or BB) 4 sets of 10 reps

Alt. DB Tempo Incline Bench + Double DB Incline Bench 3 x10. 3 sets: 5 alt reps (each side) + 5 double reps. (2 sec Down, 1 Pause on the Alt DB only..no tempo on Double)

Flat DB Chest Fly 3 sets of 10

Barbell Skull Crushers 3 sets of 10

Single Arm DB Kickback 3 sets of 10 (per arm)