HAPPY HALLOWEEN!
Warmup
• 15 cal Air-Bike
• 15 PVC Overhead Squats
• 15 PVC Passthroughs
3 Rounds of:
• 1 min Wall Squat Hold
• 1 min Slant Board / Calf Stretch
Strength
Overhead Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Snatch
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
6 Rounds of:
• :20 L Seat Hold on Rings
• :10 Rest
• :20 Lying Leg Raises
• :10 Rest
Conditioning
“11.1 Open Workout”
10 min AMRAP of:
• 30 Double Unders
• 15 Power Snatches 75/55#
* Focus more on consistent, proper form rather than speed.