Lululemon Fort Collins has partnered with us for our 6th Annual Halloween Workout on Saturday the 21st beginning at noon. They will be providing the winner of best costume with a prize to continue being the best dressed year round! Please let us know if you are coming to the event by responding on the FB DNR Event.

Warm Up:  5 Mins
2 Rounds:
10/leg Lunges
10 Unloaded Barbell Power Snatch
10 OH Squats

Mobility: During Strength
Quad Smash, Banded Leg Stretches

Strength: 20 Mins
10 Mins – Strict Press 4 x 2-4

10 Mins – Snatch (70%+)
3 Sets of:
1 Hang Power Snatch + 1 Squat Snatch w/ 2 sec pause @ liftoff and catch + 1 Squat Snatch w/o pause
Let go of the bar after each snatch and set up strong for the next rep.
Or!!
10 Min of Snatch technique

Metcon:
10 Min AMRAP
7 / leg Goblet Step Ups (53/35) on 20 inch box or lower for everyone
5 Power Cleans (165/115 or ~65%) or 8 P.C (135/95 or ~45-50%)

Elite Competition Class

1. Conditioning
25 Deadlift (135/95)
Then
4 Rounds
5 Power Snatch (135/95)
10 OHS (135/95)
10 Power Clean (135/95)
5 Thrusters (135/95)
Then
25 Deadlift (135/95)

2. Midline Conditioning
EMOM x 12:
1st Minute: 10 – 15 Slam Balls
2nd Minute: 15 GHD Sit-ups