STRENGTH:

#pause power clean

2 Reps Every 1:30, for 9 minutes (6 sets)

Three pauses each for 2 Seconds

1. Knee Level

2. Mid Thigh

3. Receiving position

Sets 1-2:  55%

Sets 3-4 60%

Sets 5-6 65% 

BeachFit will do:

AMRAP 10 

5 KB Deadlift + 5 KB Plyo Squat + 5 KB Goblet Squat 

200m Run

WOD:

#flying high 

Ascending ladder for 15 minutes..

1 Power Clean*, 30 Double Unders, 3 Bar Muscle Ups**

2 Power Clean, 30 Double Unders, 3 Bar Muscle Ups

3 Power Clean, 30 Double Unders, 3 Bar Muscle Ups

4 Power Clean, 30 Double Unders, 3 Bar Muscle Ups

Rx:  205/135 Rx+225/155

*Should be a load you can power clean for 7+ Reps completly fresh.  BeachFit will do single KB Clean

**Scale to Chest to Bar Pullups, Pullups or Ring Rows

CASHOUT:

#recovery bike

10 Min 

On the 2, 4, 6, 8, 10:00, complete 10 GHD Sit Ups or Ab Mat Sit ups