STRENGTH:

#clean work

Every minute on the minute for 5 minutes:

5 Sets of the Complex:

1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Set #1 – 60% of 1RM Power Clean
Set #2 – 64% of 1RM Power Clean
Sets #3+4+5 – 68% of 1RM Power Clean

BeachFit will do:

AMRAP 5

Max Calories on Assault Bike

*Every minute 3 Burpees.  Start with 3 Burpees

WOD:

#nowhere fast

For Time, with a 9:00 Time Cap:

50 Power Cleans

*On the Minute – 5 Toes to Bar
Barbell – 135/95lbs or 155/105 lb

The workout starts with 5 Toes to Bar.

If no toes to bar complete, Hanging Knee Raises or 6 Dead Bugs (R/L=2)

**BeachFit will complete DB Power Cleans (50/35 or 35/20lbs)

CASHOUT:

#extra

21-18-15-12:

Ski Erg Calories, Row or Bike

Ab Mat Sit Ups  Rx+GHD Sit-Ups