STRENGTH:  (15 Min)

Front Squat 

5 sets of 4 @78%

BeachFit will do:

EMOM 12:

Min 1: Sled Push High Handle Down/Low Back + 10 Jumping Air Squats

Min 2: 20 Grasshoppers or Mountain Climbers

WOD:

#raise the bar

Ascending Ladder by 3’s for 8:00:

3 Thrusters* (95/65)
3 Toes to Bar (Scale to Hanging Knee Raise or Ab Mats)

6 Thrusters (95/65)
6 Toes to Bar

9 Thrusters (95/65)
9 Toes to Bar

*BeachFit will do Wall Balls

ADDITIONAL OLY WORK:

Clean & Jerk 

60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3