4 28 - Bad Nuts

Warmup:        

                                                3 rounds
                                          20 passthroughs; 
                                                 33 j rope

Strength:      3 rounds:  15 chinups

Workout: Bad Nuts plus

tabata 6s

dips

pushups

4 min rest, then

7 rounds - Bad Nuts:

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
4 min rest, then tabata 6s
dips pushups
	round splits →

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

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