STRENGTH:

#stamina squats 

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 63% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. If don’t know 3 Rep Back Squat use approx 55% of 1 Rep Max Back Squat.  

BeachFit will do:

Min 1: 6 DB Squats (35/20lbs)

Min 2: 6 DB Alternating Lunges from Hang

WOD:

#elizabeth  (10 min Cap)

For Time

21-15-9:

Squat Cleans (135/95lbs) *If not Rx, choose load that you could complete 12+ Reps unbroken **BeachFit will do DB Squat Cleans – Power or Hang

Ring Dips (Scale to Bench dips or Hand Release Pushups)

CASHOUT:

#body armor

Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – :30s Dumbbell Close-Grip Floor Press – Video  (Shooting for 15 Rep Range, can build each round)

Minute 2 – :30s Glute Bridges – Video  (Can add weight via barbell or db on waist)