September 21, 2018

Clean (EMOM 5: 1 squat clean)
build each set. Finish around 70-75% of 1RM – use this weight for the MetCon if scaling is necessary.
Metcon (Time)
For Time
9-7-5
AB cals
3-2-1
squat cleans (225/155)GOAL: Sub 3min

CAP: 5min

COOKIES:
3 sets
6-8 tough bent over rows
– rest 1min
6-8 tough bench press reps
– rest 1min+
For QUALITY > NFT
20 alt. TGU (44/35)