"Bike Drop"
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Erg Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Erg Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Erg Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Erg Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Erg Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

Kilos:
1st Bar: 34/25
2nd Bar: 43/29
3rd Bar: 52/38
4th Bar: 61/43
5th Bar: 70/4

• 30 power clean & jerk (60 kg)
• 50 cal bike
• 30 T2B
• 50 cal bike
• 30 HSPU
• 50 cal bike
• 30 C2B (strict if possible)
• 50 cal bike
• 30 burpee box over

Hang Snatch x 3 (drop 10-30lbs and perform 5 triples)

Ramp up to heavy single with good technique

Tempaus 1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 3x2x75-80%

Rive + työntö 1+2x70%, 1+2x75%, 1+1x80%, 1+1x85%, 1+1x90%, 3 x (1+2)x78-82%

Takakyykky 1x4x81%, 1x86%, 1x4x81%, 1x89%, 1x4x86%, 1x91%

VAPU 2 x 5x 70%, 3x5x75%

45s. Row/Ab - 8-12 Air squat + 6-8 Push up
45s. Row/Ab - 8-12 Lunge + 6-8 Ring row
45s. Row/Ab - 40s. Hollow/Arch
45s. Row/Ab - 2x Active shoulders

Mobility:
- Shoulders / Lats / Chest (w/ band)
- Lunge complex

3 round for time of:
21 double dumbbell Squat cleans 22.5/15
15 toes to bar

3 rounds of:

• 7 dumbbell bench presses
• 5 strict L pull-ups

Then,
Row 1,000 m for time

Post total dumbbell load as a percentage of body weight, and post row time.

Clean high pull 3x5 @70%

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Strength
4 back squats on the 2 minute for 10 minutes

Workout(19)
6rds
10 dumbbell squats 25/15 or 50/35 x2
200m run
10 step ups or box jumps

Opt(12)
Iso
3x10
bent over row
curls
tricep overhead extension
plank taps
-run 2 minutes-walk 2 minutes x4

Finisher
100 bicycles
1:00 min hamstring stretch