Core – 20/10x 8rds

Tabata

Vsnaps

Strength

Every 90 sec

Clean & Jerk

*Set 1 = 1 rep @ 75%

*Set 2 = 1 rep @ 80%

*Set 3 = 1 rep @ 85%

*Set 4 = 1 rep @ 90%

*Set 5 = 1 rep @ 95%

*Sets 6-8 = 1 rep @ 100-101%

Halloween-Wod

10 zombie squats 95/65

31 pull-ups

10 zombie squats

31 boxjumps 24/20

10 zombie squats

31kB snatches 70/53

10 zombie squats

31 kB swings 79/53

10 zombie squats

31 sumo deadlift high pull

Run 800 m whenever you want during the workout !