Halloween

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Warm-up
1:00 Row (Increasing Pace each set)
20 Alt. Leg V-Up
15 Banded Good Morning
10 Med Ball Thrusters
10 Hanging Scap Retraction
8 Kip-to-Swing
4 Strict Pull-Up
-Then-
Build to Deadlift weight

5 Wall Ball (at workout weight)
3 Toes-to-Bar
3 Chest-to-Bar Pull-Up
3 Deadlift (315/225)

Metcon
14:00 Cap
Metcon (Time)
For Time

800 M Buy In
into…
3 Rounds
20 Wall Ball (20/14)
10 Toes to Bar
400 M Run
10 Chest to Bar pull ups
10 Deadlift (225/155)

Gymnastics
Metcon (AMRAP – Reps)
Strict Handstand Push Up

3 sets @25%
–rest 30 seconds between sets-
—rest 90 seconds–
2 sets @30%
–rest 30 seconds between sets-
—rest 90 seconds–
1 sets @35%

—rest 2 minutes —
Accumulate 50% of kipping Handstand Push Up from your one minute max test on week1

[The % is based off of week one Strict Handstand Push Up number only, NOT the combination of strict and kipping].

For example:
1 minute max was 20 reps
take 3 sets @25% of 20 reps
then do same for the 2 & 1
*round up

*Scale Handstand Push Up to Box

Strength
Choose 1 of 3 lifts today.

Remember to use RPE (Rate of Perceived Exertion) for the lifts today!!!
The percentages are suggestions. But you have to listen to your body first!!

Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"

B) Skill Transfer Exercises Snatch
3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (10×1)
Perform 10 singles within 90-95% of 1RM Snatch
Clean and Jerk (10×1)
Clean & Jerk:
Perform 10 singles within 90-95% of 1RM Clean and Jerk
Front Squat (1×3)
Build to a heavy 3

Finisher
Metcon
3 sets
10 Dumbbell Seated Z-Press (Each side)
10 Dumbbell Single Leg RDL (Each Side)
10 Bulgarian Split Squats (Each side)

Post Workout Mobility
1:00 Seal Pose
1:00 Child’s Pose
1:00 90/90 Hip Rotation (seated or lying down)

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