WEDNESDAY

General Prep (8 min)

8:00 EMOM

Minute 1: :40 Cardio of Choice 

Minute 2: :20/:20 Single Leg RDL (KB)

Minute 3: :30 Walkout Pushups

Minute 4: 10 Banded Pull-Aparts + 10 Banded Pendlay Rows (red)

Strength

Bench Press

Every 3:00 minutes x 4 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 77%

Set 3: 5 Reps @ 82%

Set 4: 5+ Reps @ 87%

Conditioning

Specific Prep (4-6min)

Go Over Wall Balls

Then Tackle 1 Set of 10 Reps 

Go over the Hang Cleans

Perform 5/5 @ light load 

Then 5/5 @ working loads 

Tackle . 

1 Round 

10 Wall Balls 

5 Cal Machine

5 Dumbbell Hang Cleans

Conditioning

Fitness

10:00 AMRAP

15 Wall Balls

12/9 Cal Machine

8 Dual DB Hang Cleans

Performance

10:00 AMRAP

20 Wall Balls

15/12 Cal Machine

10 Dual DB Hang Cleans

Dumbbell: 22.5/15kg

Wall Ball: 9/6kg

MIDLINE FINISHER

2 Rounds

10 GHD Situps

10 Disc Inch Worms into Disc Drag remainder of Astro

40m KB Front Rack Carry (Scale 2 Farmers)

20 Cross Crawlers