4 x 4 @ 70%
3 x 5 (from rack) use an appropriate load
3 x 7 (If this is a new movement for you.. Please go light and listen
to your coach for cues!)
EMOM for 12 minutes
Even: 3 hang power cleans
Odd: 20 double unders/ 10 attempts
*stop the du's at :30 sec if not done!
Metcon: 3 rounds for time
10 plate jump burpees
* Yes, this is a short one… it means freaking pin it!!!!