STRENGTH: (15min)

Back Squat 

83%/3
86%/1
83%/3
88%/1
83%/3
90%/1

BeachFit will do:

14 Min EMOM

Min 1:  20 Plank Taps 

Min 2:  Farmer Carry Down and Back + 10 Lunges (5/leg) *Jumping split lunge if desired

WOD:

#1775

For Time:

75 Calorie Assault Bike/Row (If running desireed, Run 1200m)

50 Power Snatches (75/55)  *BeachFit will do Plate Ground to Overhead

25 Over-the-Bar Burpees

CASHOUT:

#Sore Core

3-5 rds

10 Hollow Rocks
10 V-Ups
10 Dead Bugs
20 sec. Hollow Hold
– Rest 1 min –

ADDITIONAL OLY WORK:

Snatch
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

Clean & Jerk
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3