NOTE: There will be no PLUS work today
NOTE 2: There is one only workout on Saturday October 31 at 9am in honor of halloween.

Warm-Up:
5 Minute EMOM:
– 3 Burpee + 3 Push Ups + 8 MTN Climber

Dynamic Flex:
– Star Squat Facing Wall
– Super Lunge
– Lateral Lunge w/ Twist
– Inverted Toe Touch
– Speed Ladder 3 drills x 2

Prehab/ Activation:
1a.) Side Lying Windmill: 2 x 5E
1b.) Seated ankle Dorsi/Plantar Flexion & Inversion/ Eversion 2 x 12E
1c.) Scap Pull-Up 2 x 1-2E

Olympic Prep: 4 Min EMOM
3 Sn. Gr. Push Press + 2 OHS

Olympic: 10 Minutes
Hi to low Snatch Progression with coach

WOD:
15 Minutes Alt. EMOM:
– 150m Row
– 10 HSPU
– 30 Double Unders

Accessory:
1.) Pistols (sub pistol to box): 3 x 10E

Recovery:
– Roll Out Calf/ Ham
– Kip Flexor + Runners Stretch