Happy Halloween and welcome to our annual FRAN-Kenstein! Lace up them shoes, chalk up them hands and lets set a new PR! 

Freedom WOD Classes

Warm Up: 10mins
2 Rounds
3 Hang Power Clean
5 Hollow Body Swings
3 Front Squat
5 Hollow Body Swings
3 Thruster
5 Hollow Body Swings
3 Clusters

Strength:
8 mins
3×5 at 65, 70 & 75% Push Jerk in Split 70, 75 & 80% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×3 at 75, 80 & 85%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon: 10 min cap
“FRAN-Kenstein”
21-15-9
Thrusters 95/65
Pull Ups

NOTE: This workout should be completed somewhere in the neighborhood of 10 mins or less. This workout is meant to be an all-out sprint. Coaches will help athletes scale loads and movements accordingly, as to not under or over scale.

Elite Competition Class

Power Snatch Ladder
On the 0:00 – 10 Power Snatches (155/105)
On the 2:00 – 8 Power Snatches (185/135)
On the 4:00 – 6 Power Snatches (205/145)
On the 6:00 – 4 Power Snatches (225/155)
On the 8:00 – 2 Power Snatches (245/165)

“Cement Mixer” 
7 Rounds, On the 3:00
400 Meter Run
12 Toes to Bar
Score is slowest round

Odd-Object Conditioning
3 Rounds:
50 Wallballs (20/14)
35/25 Calorie Row
20 Meter Back Rack Carry (465/325)

Handstand Walk Practice
10 Minutes Through Obstacles

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep

*Sets 1-2 @ 70% of 1-RM Power Snatch
*Sets 3-4 @ 75% of 1-RM Power Snatch
*Sets 5-6 @ 80% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep

*Sets 1-2 @ 70% of 1-RM Power Clean
*Sets 3-4 @ 75% of 1-RM Power Clean
*Sets 5-6 @ 80% of 1-RM Power Clean

(Perform a power clean, drop the bar, perform a power clean, then perform a power jerk)

C.
In 15 minutes, establish a 5-RM Deadlift

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

(Goal weight should be 65-75% of 1-RM Clean)

Performance Power Train

Wednesday,OCT 31st, 2018
Active Rest Day
Row 5k moderate pace, no faster than 20 mins
-then…STRETCH!
-OR-
Humpday Pumpday
In order, complete:
50 Sandbag Squats
20 Bench Press @bodyweight
50 Sandbag Ground 2 over shoulder
20 Bench Press @bodyweight
*Every 3 minutes perform 10 Calorie Assault Bike until finished*
**Sub D-ball for sandbags, or Sub BB Zercher squats for Sandbag Squats, and Powerclean for ground 2 over shoulder, or Tire flips for ground to over shoulder**