STRENGTH:

#clean complex

Every 1:30 x 7 Sets: 

1 Power Clean 

1 Hang Squat Clean 

1 Squat Clean

BeachFit will do:

AMRAP 7 

5 Cal Bike

10 KB Deadlifts

5 Cal Bike

10 KB Swings

WOD:

#Squeaky Clean

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Rx 115/85lbs Rx+135/95lbs

*BeachFit will use DBs 35/20lbs 

CASHOUT:

2-3 Giant Sets:

12 Front Rack Kettlebell Box Step-Ups (24″/20″) *6 per leg

:30 Front Rack Kettlebell Hold or Rx+ Heavy D-Ball Hold 

24 Banded Good Mornings

*Athlete choose load. Build in weight if desired.