STRENGTH:
Hang Cleans
EMOM for 5 Min
6 Hang Squat Cleans + 4 Hand Release Push Ups
5 Hang Squat Cleans + 6 Hand Release Push Ups
4 Hang Squat Cleans + 8 Hand Release Push Ups
3 Hang Squat Cleans + 10 Hand Release Push Ups
2 Hang Squat Cleans + 12 Hand Release Push Ups
*Rx 135/95lbs
BeachFit Will do:
10 Goblet Squats + 4 Hand Release Push Ups
10 Goblet Squats + 6 Hand Release Push Ups
10 Goblet Squats + 8 Hand Release Push Ups
10 Goblet Squats + 10 Hand Release Push Ups
10 Goblet Squats + 12 Hand Release Push Ups
WOD:
#free bird
Teams of 3
AMRAP 20:
10 Plate Ground to Overhead (45/35lbs) Rx+ 7 Alternating Dumbbell Snatches
10/7 Calorie Row
7 Burpees over Barbell
*Full rounds, then switch.