Saturday 10.31.20 Halloween

C Day: Clean & Jerks / Squats / Overhead Strength

Partner METCON

Working with a partner, and with only one person working at a time, complete 12 rounds total (6 rounds each) of the following couplet.

12 Rounds for Time:
5 Clean and Jerks
10 Burpees over the Bar

Notes:
Each person will stay in their station with their own barbell and trade off work with their partner in an adjacent station.
C+J: This should be heavy enough to make you do this as steady singles.
Burpees: Scale to no Push-Up Burpees if needed

ASSISTANCE

A1: Seated DB Press (2 arm)
4×10-15

A2: Seated Theraband Reverse Flys
4×15-20

Warm – Up

12 alt 90/90
12 Alt Scorpion Stretch
6ea Side Plank Rotations

Conditioning

4 Rounds of:
:40 Work/:20 Rest
1. Jumping Jacks
2. Bear Plank Shoulder Taps
3. :20ea DB/KB Overhead Hold
4. Candle Sticks or Lying Leg Raises

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows