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)