STRENGTH:

Power Clean + Front Squat 

60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2

BeachFit Strength Option:

10 Min AMRAP

10 KB Deadlift

10 KB Swings

10 KB Goblet Squats

:30 Plank

WOD:

#trust the program  – yes there is Wall Balls again…they are your friend

100 Wallballs (20/14lbs)

75 Weighted Ab Mat Sit Ups (25lb Plate/15lb Plate) (Rx+ GHD Sit Ups)

50 Calorie Row  (600m Run if needed)

*25 Power Snatch (115/75lbs) (Rx+135/95lbs) *Approx 65-70% of 1 Rep Max if not at Rx weight

*Can scale to Clean and Jerks if needed or BeachFit option of Plate Ground to Overhead.  If doing Plate Ground to Overhead you will do 50 Reps! 

OPTIONAL STRENGTH WORK:

Back Squat 

60%/4
65%/4
70%/4
(75%/4)2