STRENGTH: (15 min)
#back squat waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
Beachfit will do:
AMRAP 17
2 Goblet Squats
2 Plank Taps (R/L=1)
2 Cal Bike
4 Goblet Squats
4 Plank Taps (R/L=1)
4 Cal Bike
Next round..6,6,6… 8,8,8…continue going up by 2 each round for 17 min.
BeachFitters will do the 17 min AMRAP while class is doing back squats and oly strength
OLY STRENGTH:
Every 1:30 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
WOD:
#airfryer (10 min Cap)
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95) *BeachFit will do 10 DB Power Clean and Jerks (or Hang Clean and Jerks -35/20lbs)
