FRIDAY 24NOV2017
Warm-up
WARMUP

EMOM for 9 minutes
1: Singles | DU
2. Plank Hold
3. Good Mornings (Empty Barbell)
Weightlifting
Power Clean (Every 2 minutes for 6 sets: 3 Power Cleans)
INTENDED STIMULUS
The first 1-2 sets can be light and the loads should progress to significantly challenging for the last 2 sets. The bar can be dropped between reps but a no set of 3 should last longer than 20 seconds.
Metcon
Metcon (Time)
For time:
3 rounds
90 Singles | Double Unders
30 Sit-ups | GHD

INTENDED STIMULUS
The goal is to be fast paced and finished in under 7 minutes.