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)