Programming Preview: Week of 10/30
October 29, 2017
Halloween, 10/31
October 30, 2017

Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt T Push ups
6 Squat to Bootstrappers
6 Dolphin Push Ups

Prep:
1×3 Kip Swings+6 Step Ups+ 3 DB Hang Power Cleans+3 DB Push Press (light)
1×3 Kip Swings+6 Step Ups+ 3 DB Clean and Jerks (medium)
1×3 Kip Swings+3 Box Jumps+ 3 DB Clean and Jerks (working weight)

Metcon (27 Min Cap)
One round
27 Pull Ups*
18 Box Jumps
9 DB Power Clean & Jerks (M:50/40/30, W:35/25/20)
Rest 3 Minutes

Two rounds
18 Pull Ups
12 Box Jumps
6 DB Power Clean & Jerks
Rest 3 Minutes

Three rounds
9 Pull Ups
6 Box Jumps
3 DB Power Clean & Jerks

*Pull up Scaling Options:
2/3 volume: 18/12/6
1/3 Volume: 9/6/3
18/12/6 Jumping Pull ups or Ring rows

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