WOD:
#perfect 10
AMRAP 20:
10 Power Snatch (95/65lbs)
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters (95/65lbs)
10 Box Jumps (24/20lbs)
BeachFit will do:
AMRAP 20:
10 Plate Ground to Overhead
10 Alternating Lunges
10 Ring Rows
10 Wall Balls
10 Box Jumps/Step Ups
STRENGTH:
Back Squat (15 Min)
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
BeachFit will do:
EMOM 10
Min 1: 10 Goblet Squats
Min 2: :20 Sec Plank + 20sec Superman
OPTIONAL OLY WORK:
Clean and Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2