Regular classes the morning. Clean o ween event in the evening. Come out even if you don’t want to participate! we’ll have food. I’ll have some rowers and sandbags set out for the evening if you want to get a little crossfit-ish workout in. Warm up for clean o ween from about 4:30 to 5:15. First lift at 5:30 sharp. Com

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2
– Snatch Lift Off to Knee
– Segmented Squat Snatch (Below Knee)
– Low Hang Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting
Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch

Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.

*Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position

“I Let Him Go”
For Time
10-8-6-4-2
Strict Handstand Push-Ups
Deadlifts 
*10 Toe to Bar to Finish Each Round
Barbell: 275/185lb, 125/84kg

% on Deadlift should be no higher than 70% of 1RM

Level 2:
For Time
10-8-6-4-2
Handstand Push-Ups
Deadlifts
*10 Alternating Toe to Bar to Finish Each Round
Barbell: 225/155lb, 102/70kg
% on Deadlift should be no higher than 70% of 1RM

Level 1:
For Time
10-8-6-4-2
Kneeling Box Piked Handstand Push-Ups
Deadlifts 
*10 Hanging Knee Raises to Finish Each Round
Barbell: 95/65lb, 43/30kg
% on Deadlift should be no higher than 70% of 1RM

Goal Time Domain: 6:00-8:00

Time Cap: 12:00

Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less

Secondary Objective: Unbroken Deadlift reps

Stimulus: Mixed Strength Stamina Work

RPE: 8/10

Notes: We are working into a fun triplet here with the focus on a “Diane” feel of a workout with the goal of pushing the pace on the gymnastics components before setting up for a solid set of a challenging unbroken load on the Deadlifts today. The added midline fatigue from holding the strict position overhead as well as the midline control and bracing on the Deadlifts will add an extra element here to take into consideration. The first few sets should be held close to 90 seconds a round before trying to complete each subsequent round as close to 1:00 on the clock.