WARM-UP

400m Run

Into..

1 ROUND

10 Good Mornings

10 Tuck Ups

10 Toe Touch Jumping Jacks

Into…

1 ROUND

10 Barbell Good Mornings + 10 Elbow

Punches

10 V-Ups

50 Single Unders

Into…

1 ROUND

10 Hang Muscle Cleans + 8 Front Squats

10 Kip Swings + 8 Strict Knees to Chest

50 Single Unders Or Double Unders

STRENGTH (ALL)

EVERY 1:30 × 6 SETS*

1 Power Clean

+

1 Hang Power Clean

+

1 Hang Squat Clean

*Start Light-Moderate and build past workout weight.
(Score is Weight)

“TRICK OR TREAT”(PERFORMANCE)

FOR TIME

150 Double Unders

40 Toes to Bar

20 Power Clean (155/105)

100 Double Unders

30 Toes to Bar

15 Hang Power Clean

50 Double Unders

20 Toes to Bar

10 Hang Squat Clean

(Score is Time)

KG BB: (70/47.5)

“TRICK OR TREAT (FITNESS)”

FOR TIME

250 Single Unders

40 Toes to Something

20 Power Clean (115/75)

200 Single Unders

30 Toes to Something

15 Hang Power Clean

100 Single Unders

20 Toes to Something

10 Hang Squat Clean

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-