Our 7am LCF Ohana after the Filthy Fifty workout yesterday. Some of them look more thrilled than others. Ha!  Great work by all. 

STRENGTH: (15 min)

Back Squats

3@60%
3@70%
3@75%
3@80%
2 sets of 3@85%

BeachFit will do:

12 min EMOM

Min 1:  High Handle Sled push down/Low Handle Sled Push Back (Choose own weight)

Min 2:  12 Air Squats 

WOD:

#Mayhem

For Time:

800m Run

50 Hang Power Cleans (115/75lbs) (Scale to 95/65)**BeachFit will do KB Tators

600m Run

30 Hang Power Cleans (155/105lbs) (Scale to 135/95)

400m Run

10 Hang Power Cleans (185/125lbs) (Scale to 155/105)

CASHOUT:

3rds

10 Barbell Sit Ups

:20 Superman Hold

OPTIONAL OLY WORK:

Clean and Jerk

65%/2
70%/2
75%/2
80%/1
90%/1