Happy Halloween!

Warm Up:

PVC

Foam Roll

3 Rounds:

10 Wall Ball Shots

5 Burpees

Clean Bar Complex:

1. RDL
2. High Pull
3. Pocket Clean
4. Front Squat
5. Push Press

2-Position Deck Clean – Deck + Hang – 8×2

working for a heavy double – target would be 85-90% of your 1RM

Conditioning

Pick One:

Run 1 Mile on Curve

Ride 4K

Row 2K

Ski 2K