Friday, October 19th

A.

STRENGTH: 11 Minute EMOM:

Minutes 1-2-3: 3 Squat Cleans (66-69-72%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (86-88-90%)

B.

METCON:

For Time: 2k Row 150 Double Unders (2:1 Singles) 10 Rounds of “Chest to Bar Cindy” (5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)