WORKOUT OF THE DAY, NOVEMBER 9TH 2020

Aloha LCF Ohana! We will be doing the WOD and Back Squat Strentgh in class today.

WOD:

#clint eastwood

5 Sets (1 Set Every 6:00)
21/17 Calorie Row (Scale 18/15)
7 Burpee Box Get Overs (48/42) Scale to 30/24in OR 11 Burpee Box Jump Overs 24/20
15/12 Calorie Row (Scale 12/10)
7 Burpee Box Get Overs (48/42) Scale to 30/24in OR 11 Burpee Box Jump Overs 24/20
9/7 Calorie Row (Scale to 6/4)

Target time each set 3-4 minutes

Time Cap each set 5 minutes

#snatch

Snatch Pull + Snatch:
– (2+2) x 2 sets @ 73% 1RM Snatch
– (2+2) x 3 sets @ 78% 1RM Snatch

* Rest 60-90 seconds between sets

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

#back squats
– 5 sets x 4 reps @ 85% 1 RM back squat. 
* Rest 2 minutes between sets

#high hang clean shrug
– 5 sets x 5 reps @ 125% 1 RM clean
* Rest 2 minutes between sets

High Hang Clean Shrugs

Optional 2nd WOD:

2 Sets:
12 Minute AMRAP 
24/18 Calorie Bike Erg
12 Toes to Bars
6 Bar Muscle Ups
-Rest 4 Minutes between sets-

Target rounds 4

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