Here's quick snap shot of what the Halloween Throwdown's Day may look like!  The actual Throwdown will go from 9 - 12 pm. (Warm-ups before)

Here's quick snap shot of what the Halloween Throwdown's Day may look like! 
The actual Throwdown will go from 9 - 12 pm.

(Warm-ups before)

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Snatch Warm-up:
3 Rounds of:
3 Snatch deadlift
3 Snatch pull
3 Snatch high pull
3 muscle snatch
3 overhead squats
3 power snatch
(10 min)

2. 🏋️‍♂️Power Snatch🏋️‍♀️
3-3-2-2-1-1-1-1

15 minutes to work up to a Heavy Single for the power snatch.

3. Warm-up: Kettlebell Swings and Toes to Bar

4. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

5. 🔶“Six Pack Helen”🔶
Three rounds for time:
Run 400m
21 Kettlebell Swings 70/53
12 Toes to Bar

(15 minute cut-off)

LIII:as Rx’d
LII: 53/35 KB, sub Straight leg raise or toes to ceiling as appropriate
LI: 3 Rounds of
Run 200-400m
15 Russian Kettlebell Swings
9 Toes to Ceiling


Have fun!
 

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