STRENGTH:

#push press

5 sets of 3

Set #1 – 70% of 1RM

Set #2 – 74% of 1RM

Set #3 – 78% of 1RM

Sets #4 + 5 – 80% – 90% of 1RM

BeachFit will do:

AMRAP 10

10 Cal Bike

10 KB Swings

10 Ab Mat Sit Ups

WOD:

#sky hook

3 Rounds:

20 Hang Power Cleans (95/65lbs) Rx+ 115/75lbs

20 Front Squats

20 Push Presses

BeachFit will do:

3 Rounds

20 DB Hang Power Clean

20 DB Front Squats

20 DB Push Presses