STRENGTH: (20 min for both)

Clean and Jerk

1×2@60, 1×2@70, 1×2@75 and 1×2@80%
Single at 85%
 
Back Squat

4 reps at 79%
1 rep at 84%
4 reps at 79%
1 rep at 87%
4 reps at 79%
1 rep at 90%

Beach Fit Strength – EMOM 16

Min 1: 8 Plate Ground to Overhead 

Min 2: 8 Squats + :15 sec Hollow Hold
 
#funday monday

For time (20 min Cap)

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

400 Meter Run

15 Squat Cleans (135/95) **BeachFit will do KB Tators

800 Meter Run

15 Squat Cleans (135/95)

400m Run

30 Chest to Bar Pullups

***Scale runs to 200m and 400m if needed. Discuss with Coach.

CASHOUT:

5-4-3-2-1

Strict Ring Dips with 3 second pause at top and bottom