Wednesday- October 18th

*Weekly Warm-Up: 10 min. Cap

A. 8 Min. AMRAP

General Fitness:

5 Plate Burpees

10 OH Plate Walking Lunges

Performance: 15-12-9 reps of Power Cleans (135/105 lbs- or heavier if possible!) Strict Handstand Push-Ups

(if you finish in under 8 minutes, start again)

B. Every 2 minutes, for 12 minutes (3 sets of each):

Station 1 – Dumbbell Z-Press x 8 reps @ 2111 keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)Station

2 – Strict Toes to Bar x 8-10 reps @ 3110(if you cannot perform with straight legs, try them from a tucked position)

C. Cool-Down:

3 Rounds NFT (NOT FOR TIME):

*SLOW 100m Row

*Bear Crawl x 2

*Mountain Climbers x 20

Stretch/Roll out for 60 seconds each

*Traps

*Biceps

*Glutes