210910 - FYF - Hero WOD Kevin Pfiefer

QOTD - Weekend plans?

WARM UP - :20 of each
Jumping Jacks
Jump Ropes
Banded Face Pull
HS Hold (on wall OR pike on box)
EB Muscle Clean

MOBILIZE - 5 minutes FREE!

STRENGTH - Review Clean Form (Elbows/Drop/EB)
EMOM 10:
(1-5) 3 Power Cleans
(6-10) 1 Power Clean
Build in weight! GET HEAVY!

COACH PREP - Practice Round
20 - 3 - 3 - 3

WOD -
(A: Competitor) / (B: Performance)
“Kevin Pfeifer”
FOR TIME
5 Rounds
50 Double Unders
15 Hang Power Cleans 95/65
10 Pull Ups
5 Handstand Push Ups

(C: Fitness)
“Kevin Pfeifer”
FOR TIME
5 Rounds
100 Single Unders
15 Hang Power Cleans 75/55
10 Banded Pull Ups
5 Box Handstand Push Ups