Lets have some fun and where something Halloween-ish today!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 m partner row, Tabata style.

Workout Warmup:

Set up stations and warmup movements.

Workout:

“Hallowod”

• For Time

• 10 Burpees

• 31 Russian Kettlebell Swings (32/24kg)

• 10 Burpees

• 31 Box Jumps (24/20 in)

• 10 Burpees

• 31 Push Presses (75/55 lb)

• 10 Burpees

• 31 Pull-Ups

• 10 Burpees

• 31 Ball Slams (30/20 lb)

• 10 Burpees

• 31 Dumbbell Snatches (50/35 lb)

• 1031 meter Row

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk

*Set 1 = 2 reps at 75%
*Set 2 = 1 rep @ 85%
*Set 3 = 1 rep @ 90%
*Set 4 = 1 rep at 95%
*Set 5 = 1 rep @ 98%+
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1 Rep Max Split Jerk.

C.
Every 2 minutes, for 8 minutes (4 sets): Deadlift x 3-4 reps @ 75%

D.
One Set Tabata of: V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Skill: