WOD - Mo 11.10.21

WARM UP 3 rounds of:

10 Air Squats

10 Push-ups

10 Sit-up - Standards

10 Back Extensions

10 Pull-ups

10 Dips

This is not a timed workout.

STRENGTH Power Clean 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

METCON For time:

10-9-8-7-6-5-4-3-2-1

Bench Press, 70% 1RM

1-2-3-4-5-6-7-8-9-10

Double Kettlebell Front Squat, 24/16 kg 9

COOL DOWN For quality:

Foam Roll, 4 mins