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Happy Halloween!!!! Thanks to whoever cam out for the party last night 🙂 Jennie Mac is the winner of the costume contest.

Complete A1, rest :30 sec, complete A2. rest :90 sec

A1. Snatch Cluster – 1.1.1.1 x 3; rest :10-15 sec between reps, 1st set of snatches should be around 65-70%, increase load each cluster if you feel good. Do not switch weight inside of the cluster. If you miss a rep, do not try for another, wait :15 sec for the next rep. If you miss 2 times, drop the weight for the next cluster.
**if snatching is an issue you will do Cleans(percentage will start at 60%)

A2. Choose one:
Tempo Chest to Bar Chin-Ups – Max Effort x 3; do not go to complete failure; try to stay hollow if possible
Chin-Ups – Max Effort x 3, do not go to complete failure; try to stay hollow if possible
Banded Chin-Ups + Negative – Max Effort, do not go to complete failure; try to stay hollow if possible
Supine Grip Inverted Rows – Max Effort, do not go to complete failure; try to stay hollow if possible

B. “Go Fast”
21-15-9
Run 400 Meters
Power Snatch@95/65

13 min cap (choose a weight that will allow you to complete the workout under the cap)

Alpha – as written
Bravo – 75/55
Charlie – 65/45
Delta – Slam Balls or DB Snatch

Extra Oly
Snatch Deadlift – 3 x 5 sets@90-100%;  standing on a 2″ riser

Extra Stability
Bat wings – 8-10 x 4