Halloween Scare

PreHab: glut activation, scap activation

Warm-Up: Pull-up Variations, Barbell Clean Complex

Strength: 5×2 Squat Clean

WOD: 

Rx: 15.10.5.
Power Clean @ 65%
30.20.10.
C2B Pull-ups
10 mins time cap

Rx+:15.10.5.
Power Clean @ 65%
15.10.5.
Muscle-ups
10 mins time cap

Option 1: 15.10.5.
Power Clean @ 65%
Assisted Pull-ups
10 mins time cap

Option 2: 12.9.6.
Power Clean
18.15.12.
Ring Rows

 

 

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