Friday October 19th

Part 1: Squat Cleans – 5,5,5,5,5 TNG, building. Every 3 minutes. (~40,50,60,70,75%)

Part 2: “Politico”

AMRAP 10 – 5 Dips, 10 Lunges, 5 Squat Clean, 50 Speed Steps.

Use your middle weight from strength.

Notes: Part 1 – Touch and Go for cleans. Should be no failed reps Part 2 -.Should be able to go unbroken for all sets, 3rd weight from strength should be WOD weight.

METCON

Part 1: EMO3M 15 – 100m Run, 5 Burpees, 30 sec plank.

Part 2: AMRAP 15 – 10 Par Dips, 20 Walking Lunges, 10 SDHP, 50 Speed Steps.