Monday, October 31

HAPPY HALLOWEEN!

Back Squat (4 x 5)

10 mins Time Cap 5 reps @55%(Warm-up) 5 reps @60%(Warm-up) Then 4 Sets of 5 @ 70% 1 RM Back Squat (Work)

Front Squat + Split Jerk (1 EMOTM x 6 min)

-Work off the rack. -Use your Clean and Jerk percentage as your baseline. -Increase weight 5-10% with successful reps.

-Warm-up and start working at 70% 1RM Clean&Jerk. -Increase weight with successful attempts. -Finish your work with a HEAVY but GOOD FORM set.

Metcon (Time)

4 RFT 25' HS Walk(4 mats) 25 R.KBS(50/30) 20 Push-ups 15 Box Jumps(24/20'')

Rx+ (60/40), (30/24'') Scale HS Walk w/ 2 Full circles around the box.