Todd 28

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A. Snatch balance
Build to a max

B. "14.3"
8 min AMRAP:
10 deadlifts (135/95)
15 box jumps (24/20)
15 deadlifts (185/135)
15 box jumps (24/20)
20 deadlifts (225/155)
15 box jumps (24/20)
25 deadlifts (275/185)
15 box jumps (24/20)
30 deadlifts (315/205)
15 box jumps (24/20)
35 deadlifts (365/225)
15 box jumps (24/20)

C. 15 min airdyne @ Z1

"Partner Jack"
*Partners alternate rounds
20 min AMRAP:
10 push press (115/75)
10 KB swings (55/35)
10 box jumps, step down (24/20)
+
Accumulate 5 min FLR on rings

Have a good one, Halloweenies!

A. Squat snatch
Build to a max

B. Squat clean
Build to a max

C. Front squat
Build to a max

D. 5 min AMRAP:
Strict chest-to-bar pull-ups

E. 5 min AMRAP:
Strict handstand push-ups

"Information gathering - BS detection & big words syndrome" from The Science of Running

Hello, Halloweenies!

A. Power snatch
5x1.1.1, Building, Rest 90s
*Build to a tough triple with great form.

B. 3 sets @ 90%:
10 press, tough
500m row
Rest 90s
+
3 sets @ 90%:
10 ring rows, tough
90s airdyne
Rest 90s

"Information gathering - BS detection & big words syndrome" from The Science of Running

Hello, Halloweenies!

A. Squat snatch
Build to a tough 1.1.1

B. 3 sets @ 90%:
10 push press, tough
500m row
Rest 90s
+
3 sets @ 90%:
10 strict weighted supinated pull-ups
90s airdyne
Rest 90s

"Information gathering - BS detection & big words syndrome" from The Science of Running

3 sets @ 70-80%
9 min AMRAP:
500m row
50 single-unders
3/arm Turkish get-ups (light)
100' bear crawl
Rest 2 min

"Can you get fat in three days?" from SuppVersity

A. Push press
Build to a max

B. Pendlay row
Build to a 3RM @ 30x0 tempo

C. For time:
30 thrusters (95/65)
500m row

D. 15 min airdyne @ Z1

"Black toe nails!" from The Gait Guys

A. Power clean & push jerk
5x3, Building, Rest 90s
Reset each rep.
*
Build to a tough triple with great technique.

B1. Rear-foot elevated split squat
3x8-10/leg, Building, 3010 tempo, Rest 90s
B2. Pendlay row
3x8-10, Building, 3010 tempo, Rest 90s

C. For time:
50 wall balls (20/14)
40 DB snatch, alternating (75/65)
30 burpees, 6" target

"Black toe nails!" from The Gait Guys

A. Squat clean & split jerk
Build to a tough triple
*Reset each rep.

B1. Rear-foot elevated split squat
3x6-8/leg, Building, 3010 tempo, Rest 90s
B2. Pendlay row
3x6-8, Building, 3010 tempo, Rest 90s

C. For time:
50 wall balls (20/14)
40 DB snatch, alternating (75/65)
30 burpees, 6" target

"Black toe nails!" from The Gait Guys

A. Snatch deadlift w/ pause below-the-knee
3x3, Reset each rep
Pause 1s below-the-knee.
*
Build to greater than 1RM snatch.

B. Clean pulls
3x3, Reset each rep
*Build to greater than 1RM snatch
*NOT a clean high pull

C. 15 min AMRAP:
100' prowler push, 90# added weight (M - low handles, F - high handles)
10 strict pull-ups
15 strict ring dips
20 pistols, alternating
750m row
*Complete exercises in any order. Complete one full round before moving on to the next

"The Big Leagues" from The New York Times