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Happy Halloween

31
Oct

Happy Halloween

 

Halloween

SKILL

 

3 Rounds of 

 

Handstand Hold x 1 min

Zotts Press x 5 Reps @ 3030

DU’s x 40-50 reps

 

STRENGTH

 

Tempo Front Squats @ 32×1

**Use last week’s max effort 3-RM(100%)  on 1o/14/14

** Today get a new 3-RM in 6 sets

 

3 @ 50%

3 @ 65%

3 @ 75%

3 @ 85%

3 @ 95%

3 @ 100-105% (test)

 

then…

 

2 x 5 reps @ 90%  (NO TEMPO)

 

WOD

 

AMRAP in 4 min 

 

6 Thrusters

3 Burpees Jump Over

 

Rest 3 min

 

AMRAP in 4 min

 

6 Hang Power Snatch

3 CTB Pull Ups

 

L1 – 75/55

L2/L3 – 95/65