STRENGTH:

#power clean

On the 1:30 x 6 Sets:

1 Clean Pull (Video: Click Here)

1 Power Clean

1 Low-Hang Power Clean (Video: Click Here)

Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Compex

BeachFit will do:

WOD:

#Ecod

3 x AMRAP 4: 

15 Burpee Box Jump Overs (24″/20″)

21 Power Cleans  *BeachFit will do KB Swings or DB Power Cleans

27/21 Calorie Row

Rest 4 Minutes Between 

Round 1: 135/95lbs (Rx+155/105)
Round 2: 115/85lbs (Rx+135/95)
Round 3: 95/65lbs (Rx+115/85)

CASHOUT:

#midline

1-3 Rounds

750m Ski Erg

100′ Sandbag Walk (150/100)