171020 (practice)
Warm-up
Warm-up
coach led
Strength
Clean (3-3-3-2-2-2-1-1-1)
build to a heavy single
Pull-ups (5×5)
5 sec eccentric
Metcon
Metcon (AMRAP – Rounds)
EMOM 12
3 power cleans (65-75%)
20 double unders
3 power cleans (65-75%)
20 double unders
Mobility and Recovery