16/01 – Honey Crisp

WARM-UP

2 sets:

• 10 Banded Pull Aparts
• 10 Banded Pass Throughs

-into- 3 sets:

• 5 Kip Swings
• 1 Wall Walk + 10 Shoulder Taps
• 5 Back Squats (empty bar- build across sets)

STRENGTH

• 5 Back Squat x 5 sets @65% of Heavy Single
• Complete a set on the 2 minutes *

WORKOUT PREP

2 sets:

• 3 Toes to Bar
• 3m Handstand Walk
• 3 Hang Power Cleans (build in weight)

“HONEYCRISP”

FIRE

15:00 AMRAP:

• 10 Toes to Bar
• 7.5m Handstand Walk (Or 3 Wall Walks)
• 10 Hang Power Cleans (45/30)

WATER

• 8 Toes to Bar
• 3m Handstand Walk (Or 2 Wall Walks)
• 8 Hang Power Cleans (45/30)

EARTH

• 10 Hang Knee Raises
• 7.5 Bear Crawl
• 10 Hang Dumbbell Cleans (light)