Happy Aloha Friday Lahaina CrossFit Athletes and guests! 

STRENGTH: ( 20 minutes for both)

Clean & Jerk
60%/2+1
(70%/2+1)3
(75%/2+1)2

Ex: 60%/2+1 is Squat Clean + Squat Clean + Jerk

Front Squat 
60%/5
65%/5
(70%/5)3

BeachFit Strength will do:

EMOM 18

Min 1:  10/8 Cal on Bike  (200m Run)

Min 2:   7 Jumping Squats + 7 Pushups 

**Scale number down if needed.   Approx 40 sec work on the minute. 

WOD:

#DT (15 min Cap)

5 Rounds for time:

12 Deadlifts (155/105lbs)

9 Hang Power Cleans (155/105lbs)

6 Push Jerks (155/105lbs)

This is the Hero WOD DT.  Scale weight as needed.  (95/65, 115/75, 135/95)

BeachFit will do: 

5 Rounds for time:

12 KB Deadlifts

9 KB Swings

6 KB Thruster