Wednesday, October 10th

A.

STRENGTH:

11 Minute EMOM:

Squat Clean Minutes 1-2-3: 3 Squat Cleans (55-60-65%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (70-70-75%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (80-85-90%)

B.

METCON: For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees