Scheduling Note – Please plan accordingly as there is only a 4pm and 5pm class on Tuesday and Thursday evenings. Mahalo! 

STRENGTH:

Clean and Jerk

60%/3+1 (Squat Clean, Squat Clean, Squat Clean + jerk)
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

BeachFit will do:

13 min AMRAP

200m Run

5 Ring Rows

10 HR Pushups

20 Weighted Ab Mat Sit Ups

WOD:

#Wise Men

AMRAP 3:
Macho Man Complex *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks (135/95lbs)
Rest 3:00

AMRAP 3:
Macho Man Complex (155/105lbs)
Rest 3:00

AMRAP 3:
Macho Man Complex (185/135lbs)

BeachFit will do:

3 KB Deadlifts, 6 KB Swings, 3 KB Press Overhead (Go up in weight for each AMRAP)