STRENGTH:

#push press  (10 Min)

4 sets of 6 Reps @ 70%

Then, 

#3-Position Clean + Split Jerk (Video) (12 Min)

Athlete’s choice on whether to compete the cleans as squat, or power. Video above demo’s as squat.

Position 1 – High Hang (high thigh)
Position 2 – Knee Level
Position 3 – Ground

Set #1 – 60% of 1RM CJ

Set #2 – 65% of 1RM CJ

Set #3 – 70% of 1RM CJ

Set #4-6 (3 Sets) – 70% – 85% of 1RM CJ

Go by feel as we climb – technique over loading today in importance.

BeachFit will do: 

AMRAP 18

12 DB Deadlift

9 DB Hang Clean

6 DB Push Press

200m Run

WOD:

#tiger blood (16 min)

3 Rounds:

10 Power Clean and Jerks (135/95) *BeachFit will do 10 Single Arm DB Hang Clean and Jerks
400m Run  (500m Row or 28/20 Assault Bike)