Wednesday October 9

Warm-Up
1 x 10 Wrist Rotations Forwards/side, 10 Wrist Rotations Backwards/side, 10 Reverse Hand Push-Ups, 10 Ankle Circles on the Right Foot/direction, 10 Ankle Circles on the Left Foot/direction, 5 Inchworm In Place;
then,
200 Single Skips;
then,
1 x 10 Wrist Rotations Forwards/side, 10 Wrist Rotations Backwards/side, 10 Reverse Hand Push-Ups, 10 Ankle Circles on the Right Foot/direction, 10 Ankle Circles on the Left Foot/direction, 5 Inchworm In Place;

Prep 1
1 x 5 Hang Clean Hi-Pulls + 5 Hang Power Clean + 5 Front Squats + 5 Push Press (bar only)

Prep 2
1 x 3 Hang Power Cleans + 3 Thrusters (at working weight)

Met-Con
2min ON/2min OFF of
10 Hang Cluster* (M=95/65/45; W=65/45/25) + AMRAP DU’s
– continue until you reach 500 DUs;
Scale Down for Intermittent DUs: 300 DUs
Scale Down for No DUs: 20 Mtn Climbers + AMRAP Single Skips until 500 Single Skips are reached
* Hang Cluster = Hang Squat Clean into a Thruster; may be scaled to a Hang Power Clean + Thruster
CAP = 5 rounds (10min of work)

RESULTS: