WARM-UP
2 ROUNDS
50 Single Unders
20 Plank Shoulder Taps (Pike Position RD2)
12 Elbow Punches
8 BB Strict Presses
Into…
1 ROUND
30 Single-Single-Doubles
2 Half Wall Walks
5 Clean Deadlifts
6 Hang Muscle Cleans
6 Push Presses
Into…
1 ROUND
21 Double Unders
2 Wall Walks
5 Clean Deadlifts
6 Hang Muscle Cleans
6 Push Jerks
STRENGTH (ALL) — 1×3 @ 50% (RPE 5) 1×3 @ 60% (RPE 6) 3×3 @ 70% (RPE 7) Power Clean
Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORKOUT (PERFORMANCE)
AMRAP x 14 MINUTES
21 Double Unders
7 Hang Power Clean & Jerks (115/75)
3 Wall Walks
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 14 MINUTES
35 Single Unders
7 Hang Power Clean & Jerks (75/55)
3 Half Wall Walks
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 5-8 SETS
8 Tempo Deadlift (31X1)*
-Rest As Needed b/t Sets-
*Use 85-90% of 1RM Clean.
(Score is Weight)