Thank you for a fun Spirit Week! Hope everyone had a fun and safe Halloween!
I think we can all agree that Coach Mikey won Halloween!
8 x 2 Banded Deadlifts @ 70% of 1RM
*These are meant to be fast so make sure to explode off the floor. Reps should NOT be performed tap and go. Reset after the first rep.
5 x 1 Bear Complex (Squat Clean Thruster to Back Squat Thruster)
*Take the the five sets to work up to your working Metcon weight. Ex: 45, 65, 95, 115, 135
Metcon (IL4 on run, IL5 on Bear Complex)
In 7 minutes…
400 meter run
then remaining time…
AMRAP Bear Complex
*Novice: Dumbell Man Makers
(DB push-up, L row, R row, squat clean thruster)
Elite: 135 / 95
Rx: 95 / 65
Scaled: 75 / 50
Post total reps completed to whiteboard.
Lift 8N: Supplement Work (on your own)
Banded Leg Curls
3 x 30 – 50