Aloha LCF Ohana! We will be completing the WOD and the Clean Complex in class.

WOD:

#IT

AMRAP 15:00 
150 yard Shuttle Sprint (25yard down and Back/50yard down and back)
10 Left Arm Dumbbell Power Snatches 50/35lbs Rx+(70/50)
50 Double Unders (100 Singles)
10 Right Arm Dumbbell Power Snatches 50/35lbs Rx+(70/50)

Target 5+rounds

#cleans

3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor):
– 2 sets x 1+1+1 @ 70% 1 RM clean
– 3 sets x 1+1+1 @75% 1 RM clean
* Rest 2 minutes between sets

#Split Jerk
– 2 sets x 3 reps @ 70% 1 RM jerk
– 3 sets x 3 reps @ 75% 1 RM jerk
* Rest 90 seconds between sets

#clean pulls
– 2 sets x 5 reps @ 90% 1 RM clean
– 3 sets x 5 reps @ 95% 1 RM clean 
* Rest 2 minutes between sets

#romainian deadlifts
– 5 sets x 8 reps @ 85% 1 RM clean

Romanian Deadlift Demo

#Row “Lactate Threshold”
3 sets:
90sec at moderate pace, 45sec at easy pace,
75sec at fast pace, 45sec at easy pace,
90sec at moderate pace, 45sec at easy pace
Rest: 2min b/t sets