HAPPY ALOHA FRIDAY!  YOU ALL HUNG TOUGH AND MADE IT THROUGH A VERY TOUGH WEEK. HAVE A FABULOUS WEEKEND!

STRENGTH:

3X3 Front Squats, Across *Approx 85% or more

OLY:

EMOMx10: 1 Clean and Jerk

This is part of a progression for building your Clean and Jerk. For the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

WOD:

#Whirl Wind

With a running clock (Fight Gone Bad Style) complete 5 rounds of 1 min at each station:

1.  As many cals as possible on rower or bike

2. 10 Power Cleans (135/95lbs)  *UnLoaded KB Deadlifts*

3. 20 Wall Balls (20/14lbs)

Your score is accumulated calories on the bike or rower. 

**Scale reps on Cleans and Wall Balls as needed. 

**There is no rest “built in” between rounds so if rest is needed, then row/bike for max effort of :30 seconds to allow for rest.