STRENGTH:

(25 Min to complete both C/J and Front Squats)

Clean & Jerk

60%/3+1 (Squat Clean, Squat Clean, Squat Clean +Jerk)
65%/3+1
4 sets (70%/3+1)

Front Squat

4 sets of 5 reps at 65%

WOD:

#quick and easy

(12 min Cap)

For time: 
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)

*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.  

Beach Fit will do : (Start when class starts Strength)

10-9-8-7-6-5-4-3-2-1

KB Swings

Lunge with KB against chest (R/L=1)

200m Run

Ex: 10 KB Swings, 10 Goblet Squats, 200m Run

Ex:  20 KB Swings,