STRENGTH:
#tempo clean pull (9 Min)
6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Every :90 Seconds for 9 minutes:
Sets 1-2: 70% of 1RM Clean
Set 3-4: 75%
Sets 5-6: 80%
Tempo:
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd
BeachFit will do:
AMRAP 9
5 Tempo Ring Rows (1 Sec Up, 5 Sec Down)
7 Push Ups
9 Air Squats (Rx Jumping)
11 Cal Ski
WOD:
#low tide
AMRAP 5:
Buy-In: 700 Meter Row (Sub 600m Run) Approx 3 min work
7 Squat Cleans (95/65) Rx+115/75 *BeachFit will do 28 KB Swings)
25 Double Unders (40 Singles)
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row (Sub 400m Run) Approx 2 min work
5 Squat Cleans (115/85) Rx+135/95 *BeachFit will do 20 KB Swings
25 Double Unders (40 Singles)
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row (Sub 200m Run) Approx 1 min work
3 Squat Cleans (135/95) Rx+165/115 *BeachFit will do 12 KB Swings
25 Double Unders (40 Singles)