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Saturday, October 30th 2021

Warm-up
A. General
3 rounds
30 sec Row or Bike
30 sec:
Rd 1: Inch worms
Rd 2: Air squats
Rd 3: push-up to downward dog

B. Mobility
Btn tricep stretch with plate
30 sec on / 10sec off x 2

C. Specific
3 sets @ascending
3 Power cleans + 2 Thrusters
Then:
2 sets
8 Pull-ups
4 Power Cleans @ascending
4 Bar mu
2 Thrusters @ascending
1 Rope climb

Metcon
“Thunderbolt” (Time)
4 rounds
21 Pull-ups
9 Power cleans 185/135lbs
12 Bar muscle ups
6 Thrusters 185/135lbs
3 Rope climbs

KG: 85/60
Score: Time
TC: 20mins

Scaling options
Beginner
4 rounds
15-21 Jumping Pull-ups
9 Power cleans @Mod-heavy
12 Assisted pull-ups or Ring rows or Jumping CTB
6 DB Thrusters @Mod
3 Floor Rope climbs

Intermediate
4 rounds
15 Pull-ups
9 Power cleans @155/105 lbs
5 Bar muscle ups or 8-12 CTB
6 Thrusters @155/105 lbs
1 Rope climb

COMP
As written

Metcon (Time)
4 rounds
21 Synchro Pull-ups
9 Synchro Power cleans 185/135 lbs
12 Synchro Bar muscle ups
6 Synchro Thrusters 185/135 lbs
6 Rope climbs: You go, i go

Extra Accessory
Metcon
4 sets
20/20 Banded side lying Clam shell
20 Unweighted Glute bridge
3/side turkish get up