STRENGTH:

Clean and Jerk

12 Min to Build to a Heavy Single

*For athletes with aspirations of competing in the open or local competitions, the squat clean and split jerk will likely be the best choice here. For athletes whose goals do not lie in competing in the sport, we will likely be competing a power clean and push jerk. 

BeachFit will do:

1000m Row – Every 200m, starting at 0m – Complete 10 Plyo Squat with KB and 10 KB Swings

WOD:

#double time

AMRAP 10:

50 Lateral Barbell Burpees

100 Double Unders (Scale to 200 Single)

30 Squat Clean Thrusters* (115/80) (Rx+135/95lbs)  *BeachFit will do KB Squat Clean and Overhead Press

*The weight on the barbell here should be something that athletes are capable of completing at least 10 repetitions unbroken if needed.

At the 14:00…

#Gymnastic/Pressing Conditioning

5 Rounds of a 1:00 Window:

15 Hollow Rocks  (Rx+ GHD Sit-ups)

Max Kipping Handstand Push-ups in time remaining  *Scale to Inverted HSPU or Seated DB/KB Press

Rest :30 Seconds between rounds