Halloween 2014

3 minutes of z1 work
+
3-5 minutes of mobility prep
ankels, hips, upper back, t-spine, lats
+
3-5 minutes of workout prep
Bottoms up press x 3/side
ARE squats x 2 rounds w/ hold in bottom position for 2-3 sec.
Kip swing x 10 staying tight throughout
plank walk outs

then

Performance:

A. Muscle Snatch from pause above knee x 3 x 3 sets
B. Power Snatch from pause above knee + OHS (1+2) x 3 sets – hold OHS for 5 sec. in the bottom or best position
+
“Bat Sh#$ Crazy”
For Time:
30 box jumps, 30/24-inch box with step down
30 chest-to-bar pull-ups
30 kettlebell swings, 2/1.5 pood
30 knees-to-elbows
30 push presses, 95 lb.
30 FS @ 95/65
30 burpees

Fitness:

A. Muscle Snatch from pause above knee x 3 x 3
B. Power Snatch from pause above knee x 3 sets
+
For time:
30 box step ups
15 ring rows
30 kb swings
15 push press
30 goblet squats
15 burpees
30 sit ups