your results...

2x(High knee skips, Butt kickers, Careeoka, 200m run) 2x(5 Inchworm push-ups, 5 Scap pull, 5 Strict Pull-ups, 250m row) 2x(5 Snatch pull, 5 Muscle snatch, 5 Power snatch, 5 Strict press) ‘The Bear’ – 5 sets for max load: Seven times through the cycle Power clean, Front squat, Push-press, Back

1-5 Inchworm pushup, Strict pull-up 1-5 Weight pistol, Strict dip 3 sets: 200m run, 6 Burpess, 12 Chest to bar, rest 2 min between 3 Sets: 250m row, 3 Muscle ups, 12 Wall-ball, rest 2 min between

HALLOWEEN WORKOUT! Dynamic mobility: 3-way knee against the wall -leg swings -4 part squat -reverse lunge with rotation -lateral lunge to crossover -quadruped t-spine rotations (focus on keeping the back flat/tight core) -quadruped limb raise -single leg deadlift with reach (reach hip back and reach forward) -cossack squat Lift:5 rounds:

EMOMx5: 20 KBS, Fwd lunge length of gym, Bkwd lunge length of gym, Side lunge on leading leg, Side lunge on back leg AOTM x12: Even: 8 Dead-lifts, Odd: 4 Front squats Same bar, same weight AMRAP in 4 min: 10 power snatch 75/55, 10 Burpees over bar Rest 3

Warmup: foam rolling lacrosse ball rolling 2 rounds: Bear crawl High knees Butt kickers Lunge and twist Lift: Snatch Complex: above the knee below the knee from the floor WOD: 12 minutes: Ascending ladder of: full snatch 200 m run

Snatch warm-up + mobility 20 min to build heavy: Power snatch, hang snatch, full snatch Right into 20 min to build heavy: Power clean, hang squat clean, split jerk

Warmup: Shoulder circuit: 7 way shoulder hanging shoulder circles snow angels x 10 inchworms with pushups 5 rounds: Bench press x 5 Alternating with incline sit-ups on GHD x 10 WOD: 15-12-9 push jerks bar over burpees

We really enjoyed your Seminar, Melissa! Thank you for your time and information! https://col129.mail.live.com/mail/ViewOfficePreview.aspx?messageid=mgLwJoyGld5BGDs9idZ1yJEg2&folderid=flinbox&attindex=0&cp=-1&attdepth=0&n=26922158

2x(High knee skips, Butt kickers, Careeoka, 200m run) 2x(5 Inchworm push-ups, 5 Scap pull, 5 Strict Pull-ups, 250m row) 2x(5 Snatch pull, 5 Muscle snatch, 5 Power snatch, 5 Strict press) AMRAP in 4 min: 50 Wall-balls, AMRAP burpees to 6″ above reach – Score is burpees Rest 3 min

5 minutes foam rolling Core bracing 5 rounds of 5/5 1 round: 50 double unders or 100 singles 10 inchworms 10 ostrich walks 10 arm circles good morning with a band x 10 Lift: deadlift x5 kettlebell swing x 10 WOD: Alternating rounds with a partner AMRAP in 15 minutes: