STRENGTH:

#power clean

On the 1:30 x 7 Sets:

30 Double-Unders (Yes we did DU Thursday too, can do 20 Mountain Climbers or 20 Jumping Jacks)

3-Position Power Clean*

*3-Position Clean:

1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

Set #1 – 50% of estimated 1RM Power Clean
Set #2 – 53%
Set #3 – 56%
Set #4 – 69%
Set #5 – 62%
Set #6 – 65%
Set #7 – 68%

BeachFit will do:

30 Double-Unders/Single Unders (Yes we did DU Thursday too, can do 20 Mountain Climbers or 20 Jumping Jacks)

3 KB Deadlift

3 KB Swings

3 KB Squats (Or Lunges 3 per leg)

WOD:

#powerbar

AMRAP 12: 

9 Strict Pull-Ups (Scale to banded strict, or reduce number)

12 Hang Power Cleans (135/95) (Scale to 115/75 or something can rep 20+ unbroken if needed)

9 Strict Handstand Pushups (Looking for Strict work here..if need to scale to 7-5 or 3 do so)

21 Deadlifts (135/95)

BeachFit (Non Barbell Version)

AMRAP 12

9 Ring Rows

12 DB Hang Cleans (35/20)

9 Hand Release Pushups or Inverted HSPU

12 DB Deadlifts (35/20)