Happy Halloween!!

Weightlifting

Back Squat (75%x5x5)

(20min)

Warm ups: 40%x5,50%x5,60%x5

Power Snatch (2-2-2-2-2-2-2-2-2-2)

(15min)

Start at 40% of 1RM snatch. And add 5% each round. You can’t touch and go. Once you fail 3times on a weight before the last round, finish the rest of the rounds with the heaviest weight you made.

Metcon

Metcon (Time)

For time,

21-15-9

Overhead squat 95/65#

Burpee box jump 24/20″

(11min cap)