Wed Nov 5

Train/Move
6 Min AMRAP:
30/22 Calorie Row
75’ Handstand Walk (or 4-6 Wall Walks)

Rest 2 Mins

6 Min AMRAP:
10 Shuttle Runs @ 50’
4 Rope Climbs (or 8 Seated Rope Climbs)

Warm-up
2 Sets:
12/9 Calorie Row
4/side Lunge to Step-up @ 20”
12/9 Calorie Row
40s Front Plank

Strength
Front Squats: build to heavy set of 3

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Stimulus
Strength: warm up with tempo and pause squats and try to get to your 3RM within 8 sets

Train/Move: Rows will take 1.5-2 mins, HS work 1.5-2 mins, reduce distances to get 1.5-2 rounds. Shuttle Runs will take 1.5 mins, rope climbs under 2 mins, adjust as needed. Option to do 1 Pull-up + 3 Knee-Raises for 1 Rope Climb

Wednesday Weightlifting
Block Snatch: 5 x 1 @ 89%

Block Clean: 5 x 1 @ 89%

Block Jerk: 5 x 1 @ 89%

Clean Pull: 5 x 4 @ 98%