FRIDAY Nov 17 Written By David Koni STRENGTH (15 min Running Clock)PERFORMANCE and FITNESS Establish a 3RM Bench Press CONDITIONING (20 min cap)EMOM 20 Min 1. 6 Push Jerks 60/40 Min 2. 12 Hang Power Cleans 60/40 Min 3. 18 Wall Balls 9/6Min 4. 1 min Max Cal Airbike Min 5. REST David Koni
FRIDAY Nov 17 Written By David Koni STRENGTH (15 min Running Clock)PERFORMANCE and FITNESS Establish a 3RM Bench Press CONDITIONING (20 min cap)EMOM 20 Min 1. 6 Push Jerks 60/40 Min 2. 12 Hang Power Cleans 60/40 Min 3. 18 Wall Balls 9/6Min 4. 1 min Max Cal Airbike Min 5. REST David Koni
