10/31/2018 – Happy Halloween!

Strength
Snatch – 1 Pull (hit + shrug up) + 2 Snatches (1 Pwr + 1 Sq). 1 set every 90 sec for 7 sets.
—Stay between 75-85%. Reset after the pull.

Conditioning (19 min cap)
For Time
50/40 Cal Row
15 Power Snatches 135/95#
2 Rope Climbs 20ft
30 Thrusters 135/95#
2 Rope Climbs 20ft
15 Power Snatches 135/95#
50/40 Cal Row

WOD Notes: Row should take less than 3 minutes each time. PS = 60% and should feel light (steady singles). Thrusters should feel challenging where it take you 4-5 sets to complete the 30 reps. RC scale = climb to 12-15ft, do 5 up/downs or pulleys.

Assistance
a) Ring Rows – 4×12 (pause at top of each rep)
b) DB Reverse Flys (on incline bench) – 4×15
c) GHD Sit-ups or Sit-ups (weighted behind head) – 4×15 (tempo – 5 sec down)

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