Wednesday 10-31

“Happy Halloween”

Mobility: Calves/Hips/Lats

A: 30 min EMOM

1) 15/12 Cal Row

2) 15 S2OH 95/65

3) 15 Box Jump 30/24

4) 15 DB Font Squat 35/25

5) 60 DU

6) 15 GHD Sit Up

Standard

Tuesday 10-30

“Pull Up/C2B/T2B”

Mobility: L and T Spine/Lats

“Grip/Hollow/Kip/Butterfly”

A: 10 min Pull Up Skill

B: 10 min C2B Skill

C: 10 min T2B Skill

*If you have one, two or all of these movements down, use the final 5 mins each round as a 8-10 rep EMOM.

D: 7 min AMRAP

Burpee

Standard

Monday 10-28

“Clean and Jerk”

Mobility: Hips/OH Pos

Things to Think About:

Hip/Bar Path/Elbows/Feet

A: 6 min EMOM

1 Clean Pull with (3) sec Pause at Knee + 1 Clean Pull with Hip and Shrug + 1 Hang Squat Clean + 1 Split Jerk

B: 6 min EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk

C: 6 min EMOM

1 Squat Clean and Jerk

(Nothing Over 80%)

D: For Time

30 Clean and Jerk 95/65

Rest 2:00 minutes

30 Clean and Jerk 95/65

Standard

Thursday 10-25

Mobility: Hips/L and T Spine/Lats

A: 3 Rounds

10 Plank To Elbow

10 Plank Rotation

10 Sec Hollow Hold

10 Glute Bridge

30 Sec HS Hold

B: 15-15-15-15

Front Squat 95/65

*After each set

10 DB Step Up 50/35

16 OH Plate Lunge 45/25

C: 10 min AMRAP

10 Burpee Box Jump Over

12 Alt. DB Snatch 70/50

Standard