STRENGTH:

#pause power cleans

(2) 3-Pause Power Clean Every :90 seconds for 9 minutes:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position

Set #1 – 60%
Set #2 – 65%
Sets #3+4+5+6 – Build to a heavy.

BeachFit will do:

AMRAP 10

250m Row

40 Sit Ups

20 Ring Rows

10 Burpees

WOD:

#undercover

3 Rounds:

15 Power Cleans (115/85)  *BeachFit will do DB Power Cleans (35/20lbs)

20 Pushups

Into 2 Rounds:

27/21 Cal Row

75 Double-Unders

Into 1 Round:

50/35 Assault Bike