STRENGTH:

#stamina squat

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Working load today is at 66% of our best Front Squat, for *both* movements

BeachFit will do: 

Min 1:  :30 Sec of Juming Split Lunges

Min 2:  10 KB Goblet Squats

WOD:  (12 Min Cap)

#hang over

3 Rounds: 

15 Hang Power Cleans (115/80)  *BeachFit will do KB Clean

15 Barbell-Facing Burpees*

Clean weight that we are very confident we could cycle for all 15 repetitions unbroken in the first round.

*Experiment with the “jump up” burpee today.

Our aim is not to become married to any specific standard, and to be adaptable. Whether this becomes the case or not in the Open, let’s practice jumping up from our burpee today,

CASHOUT:

2-5 Rounds

#row conditioning

35/25 Calorie Row or   25/20 Cal Bike  (Rowing is first option)

Rest 1:00 between efforts or partner up with someone, you go, they go.