Max reps at 70%

Warm up(0:00-10:00)
:45 sec slow row
:45 sec active dive bombers

:45 sec mod row
:45 sec active samson

:45 sec fast row
:45 sec active spiderman

Barbell warm up
5 good mornings
5 back squat
5 elbow rot
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Front rack stretch-2:00 min
Child's pose-2:00 min

Skill/Teach(15:00-30:00)
Row-
Range of motion, quick handle return

Thrusters-
Full range of motion, elbows high in front rack

Run through(30:00-35:00)
100m row
4 thrusters

Metcon(15)
“Engine Room”

5 Rounds, Every 3 Minutes:

300/250 Meter Row

9 Thrusters (95/65)

Opt(12)
3x1 jerk
3x6 reverse fly ss w/curls
5x5 hip and back extensions
5x5 ghdsu

Finisher
25 scap push ups
50 rtw
1:00 min quad stretch per

Push Press 3 RM, then 3x3 reps @ 90%

12 min EMOM

1 x thruster, koita etsiä thruster 1 RM, tanko lattialta

• For Time:
BB Clean & Jerk (60/40Kg) 15 reps
Bar Muscle Ups 7 reps
BB Clean & Jerk 12 reps
Bar Muscle Ups 5 reps
BB Clean & Jerk 9 reps
Bar Muscle Ups 3 reps

12 Min EM1/2OM of:
BB Squat Clean 3 reps
85-90% of today Heavy 3 reps
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla tripla pesante di Squat Clean precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Prone Banded Leg Curls: 3-4 x 25. Rest 60s.

EMOM 10
2* snatch pull 90%

EMOM 10
2* Push Press 80-85%

Front rack lunge 2*KB 4*6/6

Mobility

Skill: 30 min window to perform 20 mins working on HSPU positional strength and then
5 mins to perform 3x50% of max set or TUT
Pull ups

Wod: 8 min Emom
Eve: 40 secs ME HSW
ODD: 40 secs ME Deadlift@120/90

Wod Aims: a chance to try out an open classic couplet to see how much you have progressed with HSW and Deadlifts. No pressure Wod just a have to see where you are with these movements under Wod conditions. There will of course be scales.