STRENGTH PRIMER:

3 Rounds: (6 Min)

50′ 1-Arm Farmers Carry, each side (Video)
10 Cossack Squats (Video)

STRENGTH:

Back Squat  (10 min)

3 Sets of 10 Reps @70% 

Rest approx 2 min between each set

Then…

Hang Power Clean

On the Minute x 10

2 Hang Power Cleans

Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ

Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ

Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ

Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ

Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ

Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ

Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ

Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ

Set #9 (8:00) – 2 Reps @ 80% of 1RM CJ

Set #10 (9:00) – 2 Reps @ 80% of 1RM CJ

BeachFit will do:

EMOM 10

12 Banded KB Swings + 12 Plank Taps

WOD:

#wreckless

For Time:

27-21-15-9:
Toes to Bar

After Each Round:

20/14 Calorie Bike or Row or 200m Run
16 Alternating Front Rack DB Lunge  (50/35lbs)

CASHOUT:

1-3 Sets, Not for Time: