October 17th

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Warm Up

Dynamic Warm Up

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Clean and Jerk Complex

7 Sets

Power Clean

Hang Power Clean

Jerk

*Begin sets at a light/moderate load and build.

*Rest as needed between sets.

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Hang Glider

AMRAP 18

18/15 Cals on Air Dyne Bike

18 Mountain Climbers (9/9)

9 Ring Dips

*Finish each round with 100m Farmer's Carry (Athlete's Choice)

Hang Glider

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Cool Down

400m Walk (minimum)

Standing Straddle Stretch 1 min

Thread the needle 1min/side

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Accessory

3-4 Sets

12-15 DB Hammer Curls

12-15 DB Tricep Kick Backs

12-15 Banded Front Raise

*Rest 60-90sec between sets.