Wednesday, October 10

A. CONDITIONING
5 Sets (85%)
AMRAP x 5:00
8 TTB
5/5 DB HPC and OH
14/12 Cal Row

-2:30 Rest-

B. NC60
85% effort.

C. BIAS WORK:
STRENGTH
5 Sets
1 Snatch + 1 Hang Squat Snatch; 80%+; rest :90 between sets

5 Sets
1 Clean + 1 Hang Squat Clean; 80%+; rest :90 between sets

GYMNASTICS
EMOM x 20:00
Min 1 - 5 Freestanding Handstand Push-Ups
Min 2 - 7 Strict TTB
Min 3 - 5-10 Triple Unders
Min 4 - :30 Pistols

*Hold weight out in front.

CONDITIONING
14 Sets (85%)
1:00 Bike

-Rest :60-

1:00 Row

-Rest :60-

NCFIT