10 17 - Bad Nuts

Warmup:        20 Shoulder passthroughs; 100 j rope

Strength:      3 rounds:  15 chinups

Workout: Bad Nuts

7 rounds:

5 thrusters, 95

7 hang power cleans, 95

10 sumo deadlift highpulls, 95

Finisher:

rowing intervals

reps	Movement        weight	1	2	3	…	7	total splits ↓
5 thrusters, 95
7 hang pwer cln, 95
10 s dl hp
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

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