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Fri 30th October




WARM-UP

3 ROUNDS

  • 5 Push-Up to Pike

  • 10 Clean Grip Deadlifts

  • 20 Plank Shoulder Taps

SKILL

4 SETS FOR QUALITY

  • :30 Scap Push-Ups

  • 10/10 Single Leg Glute Bridge-Ups*

  • :30 Handstand Hold on Wall

*Weighted Glute Bridge-Up Is Optional

-Rest as Needed b/t Sets- (No Measure)


WORKOUT

4 SETS

  • 12 Hang Power Clean (Athlete Choice)

  • 15 Handstand Push-Ups

-Rest 1:00 b/t Sets-


(Score is Time)


OPTIONAL FINISHER

FOR QUALITY

  • 5:00 Practice Handstand Walk, Handstand Wall Hold, or Bear Crawl

*Bear Crawl must be done with hips above the shoulders.

(No Measure)

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