STRENGTH:

(25min for both)

Snatch

3@65%
3@70%
3@75%
1@80% (3 sets)

Back Squat

8 sets of 3 @75%

BeachFit Strength will do:

18 min EMOM

Min 1: 12 Goblet Squats

Min 2: 12 Russian KB Swings

Min 3: :40 sec Plank

WOD:

#sunshine delight

4 RFT:  (20min Cap)

25 Calorie Row/Bike/Erg

25 Wallballs (20/14lbs)

25 C2B Pull-ups **BeachFit will do Ring Rows

Optional Oly Work:

Clean & Jerk

65%/2+1(Squat Clean/Squat Clean +Jerk)
70%/2+1(Squat Clean/Squat Clean +Jerk)
75%/2+1(Squat Clean/Squat Clean +Jerk)
(80%/1)