2 rounds
21 thrusters*
20 cal row/14 cal bike
15 thrusters
20 cal row
9 thrusters
20 cal row

20:00 time cap

Rx weight
*1st round thruster weight 45/35
*2nd round thruster weight 75/55

3:00 easy bike or row
Then
20 passthroughs

Barbell warm up snatch grip

Power Snatch waves
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @80%
1 rep @ 85%
Repeat but add 5% weight to each round
*rest as needed between sets but need to complete both rounds by 15:00

WOD
0:30 on / 0:30 off x 8 (8:00 total)
Max calories Assault bike

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Backsquat
E2MOM x 7
3 reps @ 84% 1RM

Bulgarian split squat with DB
(heavier than last week)
8 reps per leg
X3
*1:00 rest between sets

5min EMOM
1-3 Negative pull-ups (5-10s. des.)
OR
6-9 Ring rows

• 2min.: Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Side squat
  5+5 Scale w/ stretch

• 1min.: Row/Bike/Run

• 1 rnd:
  8-10 Deadlift
  8-10 Muscle clean
  8-10 Front squat
  8-10 Shoulder press

• 3x 3-5 High Hang Power clean

• 3x 3-5 Hang Power clean

• Mobility btw rds.

Skaalattu:
55min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti (tai jos spurtti ei onnistu niin tee 5-10x ilmakyykkyä mahdollisimman nopeasti)
- Kontrolliksi: 55-70% syke maksimista tai PPPP

Kuntoilija:
60min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10s mittainen spurtti
- Syke 55-70% maksimista, vain kevyttä hengästymistä. PPPP.

Pro:
75min pitkä Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10s mittainen spurtti
- Syke 55-70% maksimista, vain kevyttä hengästymistä. PPPP.

работа в парах, 20 минут
*набрать максимум ДП
-начинать с 4 тяг ренигата 1-й гантелью при смене

Split jerk 10x1

Every 3 min or faster

Rästi