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Don’t forget!!! Tomorrow(Saturday) is Barbells for Boobs at 9AM and the Halloween party at 8PM. The party is pot luck so bring your favorite desert or entre. Bring whatever beer or drink you like. We will supply some drinks as well. Let’s have an AWESOME time!!!!

Complete A1, rest :30 Sec, Complete A2, rest 2 min

A1. Tempo Overhead Squat – 2-2-2-2-2; building if possible, start at 65% of your max snatch, 6 second decent, 10 sec pause at the bottom, come up regular speed, do not rest between reps. These can be done from the floor. If you don’t have a 1RM Snatch your first set should be tough, but there should be no danger of failing.

A2. Bench Rows – 8-10 x 5; Heavy, focus on pulling through the shoulder blades and then the elbows. Hold the contraction for a couple of seconds.

B. AMRAP 10
Run 200
Rest :10 Sec

When Running try to keep a pace as if you are running for 10 min without rest. Use the :10 sec rest to help you understand how to pace yourself. If you find yourself not able to recover make sure to slow down and allow yourself to breath. If you need a bit more rest, take it and then begin again.