STRENGTH:
#backsquat (15min)
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
Percentages Based On 5RM Back Squat
Then…
#hang squat clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean
Complex Demo: Video
Set 1: 50%
Set 2: 53%
Set 3: 56%
Sets 4-6: 60%
Percentages based off your 1RM Hang Squat Clean
BeachFit will do the following below during Squats and Clean Complex:
AMRAP 20
7/5 Cal Bike
10 DB at Hang Alternating Lunges (35/20lbs)
15 Ab Mat Sit Ups
WOD:
#underrated
AMRAP 9:
30 Double Unders (45 Singles or 4/2 Ski Erg)
1 Hang Squat Clean (135/95) (Scale to 115/75 or 95/65lbs)*
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
…
Climb By 1 Rep Each Round
*BeachFit will do Hang DB Squat Cleans (35/20lbs)