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-- HAPPY HALLOWEEN --
Warm up 500 M Row
20 Band Pull Apart
10 Thruster @ 45/35lbs x 2
Clean Warm Up
Barbell Cycling Practice @ 35% of 1 RM
5 Power Cleans
5 Shoulder to Overhead
Rest 1:00
5 Power Clean and Jerks
5 Hang Squat Cleans
Rest 1:00
5 Squat Cleans
5 Squat Clean Thrusters
Olympic Lifting -
- Clean Complex - 2 Clean + 3 Front Squats
Build to a heavy.
- Gymnastics
10 Cals Bike @ 500/400 Watts
Max Unbroken TTB
Rest 2:00
4 Rounds not for time
- Conditioning
31 Double Unders
10 Thursters @ 115/75
3 Bar Muscle Unders
10 Minutes AMRAP