STENGTH:

#beastbuilder

Big Squat Clean Complex  Video

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.  

*Start around 40% of your Squat Clean Max

BeachFit will use DB’s

WOD:

#Bergeron Beep Test

On the Minute For as Long as Possible: 

7 Thrusters (75/55)  *This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh

7 Pull-ups  (Scale Number or Scale to Ring Rows)

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure.

For Example:

Rounds 1-10: 7 Reps Each 

Round 11: 8 Reps Each 

Round 12: 9 Reps Each 

Round 13: 10 Reps Each

CASHOUT:

#midline 

1-3 Giant Sets:

10 Rower Pike Ups Video

30 (Over/Under is 1) Hollow Body Scissor Kicks Video

50′ Quadruped Crawl Video

Rest 2 Minutes Between Sets