STRENGTH: (20 Min)

1RM Back Squat

If you get done with your 1 Rep Back Squat early, then..

Power Clean

Build to a heavy triple

BeachFit will do:

EMOM 14 

Min 1: 3 Lengths Sled Push

Min 2: 10 Plate Ground to Overhead

WOD:

#behind bars

AMRAP 4:00:

400m Run
15 Burpees Over Bar
Max Power Cleans (115/75lbs)  Rx+(135/95)**

Rest 4:00

AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (135/95lbs)  Rx+(155/105)**

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (155/105lbs)  Rx+ (185/135)**

**BeachFit will do Max KB Tators going up in weight each AMRAP