FRIDAY 9.21.18

2 Rounds for Time
Run 400 Meters
3 Wall Walks
20 Hang Power Cleans
3 Wall Walks
Run 400 Meters

Rest 2 Min between rounds.

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 5 Wall Walks
RX + Women: 75# + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

PROGRAM A

2 Rounds for Time
Run 400 Meters
3 Wall Walks
20 DB Hang Power Cleans
3 Wall Walks
Run 400 Meters

Rest 2 Min between rounds.

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs + / 5 Wall Walks
RX + Women: 35# DBs + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

PROGRAM C

2 Rounds for Time
Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)
3 Wall Walks
20 Hang Power Cleans
3 Wall Walks
Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)

Rest 2 Min between rounds.

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 5 Wall Walks
RX + Women: 75# + / 5 Wall Walks

Score: Total Time INCLUDING 2 Min Rest

Goal: 22 Min or less

So to be clear - 1 round = 400, 3 wall walks, 20 hang power cleans, 3 wall walks, then run 400 again.  THEN - you rest 2 min.  THEN you repeat that whole thing again.

The 400 meter run should be a distance that takes you somewhere in the ballpark of 90 seconds to 2 min 15 seconds depending on your running ability.  If you are unable to run for space or weather reasons, you may sub 2 min of jumping rope (doubles or singles), short step ups (think like 12-15"), or even no push up burpees or mtn climbers. (The last 2 aren't the BEST option for this particular workout just because they will really fatigue you for the wall climbs).

For the wall walks you will start at the bottom of a push up position with your feet against the wall.  You will press up to the top of the push up and start to walk the feet up the wall as you walk the hands back.  Keep the belly tight and avoid really overextending.  Ideally you will get all of the way until the chest touches the wall and THEN walk your hands back out and walk the feet down the wall and go back to the bottom of the push up.

Sub pike ups on the box/bench or inchworms!

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulder with the elbows high.  You will catch in just a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

Choose a weight for this that will allow you to get at least sets of 5.