Wednesday:  October 9, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash, :90/side

Run 400m (3 laps)
Bear Crawl 100’
Crab Walk 100’
20 Lunge and Twists

Strength(15:00 – 35:00)
2 Power Clean + 2 Hang Power Clean:  6×2 increasing (1 “rep” is 2 PC followed by 2 HPC – Touch and Go reps are encouraged here)

WOD(40:00 – 55:00)

Fitness
AMRAP 15 Minutes
10 Box Jumps
15 KB Swings
20 Sit Ups

Performance/Competition
AMRAP 15 Minutes
10 Box Jump Overs 24/20″
15 Hang Power Cleans 95/65lbs
20 Sit Ups

Option 2: HPC at 75/55lbs