Saturday oct 12th

Barbell: A) 5 min emom: 3 clean pulls B) 9 min emom: 1-3: 5 power clean 4-6: 3 power clean 7-9: 1 power clean C) 9 min emom: 1-3: 3 squat clean 4-6: 2 squat clean 7-9: 1 squat clean D) 6 min emom: 2 front squats @24x1 tempo Work to a tough double, focus on tempo Endurance: 50 cal row/ski 40 sit-ups 30 pushups 20 burpee box jumps 24/20 10 muscle ups 20 burpee pull-ups 30 pushups 40 sit-ups 50 cal air bike  


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