8 November 2021

METCON

Workout

AMRAP 10

21 DB Deadlift
15 DB Hang power cleans
9 DB Push press

3 minutes rest

For time (Tc 10 mins)

1 wall walk
10 DU
2 wall walks
20 DU
3 wall walks
30 DU
4 wall walks
40 DU
5 wall walks
50 DU

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3
complete:

8 x BB Back Squats
8 x SL Hip Thrust (per leg)

then

Every 3:30 mins x 3
complete

8 x Pendlay row
8 x V-ups

WOD (AMRAP 7)

12/10 cals
10 reverse lunges
6 burpees