Tuesday 10-31

“Happy Halloween”

Mobility: Glutes/L and T Spine/Lats

A: 3 Rounds
10 Cat Cow
10 Bird Dog
10 Superman
10 sec Hollow Hold
10 V-Up
10 Jack Knife
3 Wall Walk
10 Strict Pull Up
10 DB Hang Power Clean
10 DB Front Squat

B: 10 min AMRAP
15 Push Up
15 Pull Up
10 Hang Power Clean 95/65
10 Front Squat 95/65

C: 10 min AMRAP
10 HSPU
10 C2B
5 Hang Power Clean 135/95
5 Front Squat 135/95

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Standard

Monday 10-30

“Happy Birthday Molly”

Mobility: Hips/Lats

A: 10 min EMOM
Odd: 20 Russian KBS 70/53
Even: 15 Burpee

B: 5-5-5-5-5
Back Squat @ 75-80%

C: 10 min AMRAP
5 Burpee
10 Wall Ball 20/14
10 KBS 70/53

Standard

Thursday 10-26

Mobility: Hips/Lats/OH Pos

A: 5 min EMOM
2 Power Snatch + 2 BTN Push Press + 2 OHS + 1 Snatch Balance

B: 1-1-1-1-1
1 Snatch Balance + 1 OHS (Rig)

C: 1-1-1-1-1
3 Position Squat Snatch
*Floor
*Above the Knee
*High Hang

D: For Time
“12.2”
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
AMRAP Snatch 210/120

Standard