**NO 6:30 pm class tonight
Monday, Halloween, October 31
A. 1 Squat Clean + 1 Hang Squat Clean + 1 Front squat
Every 90 seconds x 6 sets
-building load from 155#/105# to a tough set for the day
B. 3 rounds for time
Run 200m
6 curtis P's 95#/65#
15 Kipping HSPU
Masters
A. 4 sets:
Goblet split squat x 10/leg
Strict press from rack x 10,8,6,4; build from last week
Pendlay row x 10
B. 4 rounds For time
10 cal row
31 air squats
22 wtd sit-ups
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H