STRENGTH: (20 min)
Clean & Jerk
60%/2+1 (Clean + Clean and Jerk)
65%/2+1 (Clean + Clean and Jerk)
70%/2+1 (Clean + Clean and Jerk)
(75%/2+1)2 (Clean + Clean and Jerk) **2 sets at this percentage
Front Squat
5 Sets of 4 Reps at 70% of 1RM
**If doing only Beach Fit you will start WOD early and do 30min AMRAP of the WOD. Enjoy!!
WOD:
#20/20
AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups or Dynamic Pushup
15 Air Squats
200m Run (Row 20 Cal if desired)
**Scaled/Beach Fit Option:
5 Chest to Bar (Pullup or Ring Row)
5 Ring Dips (Bench Dips)
10 Pushups
15 Air Squats
200m Run
CASHOUT:
Optional Stamina Conditioning
EMOMx6:
Odd: AMRAP Toes to Bar (Scale to Knee Raise or Ab Mat Sit Ups
Even: Rest
