A. Push Press
5 x 1 @ 92.5%

B. KB/DB Push Press 3 x 12 Single Arm

C. 2 Rounds For Time
100 Push Press 20/15
50 Russian Swings
25 BBJ 24/20

Happy Halloween ?

A.
Clean EMOM x5
1 reps @85%

Rest 1min

Clean EMOM X5
1 rep @90%

B.
EMOM X21
1- Row 15/12 cals
2- 30s UB Wall Balls 9/6
3- 1 round of ‘Cindy’

A. Back Squat

1 x 3 @ 70%, 1 x 3 @ 80% 1 x 3+ @ 90%

B. 10-1
Power Clean & Jerk
Thrusters
Front Squat

* pick a weight to stay smooth technically with and that you can always move.

A. 3 x 70% of your max effort gymnastics from test week

B. 1:30 on 1:30 off x 5 AMRAP on your chosen gymnastics movement

C. 1min on 1min off x6
10 UB Power Clean @50/35
ME BBJ