Happy Aloha Friday!!!!

WOD:

#triwizardcup

4 rounds:
30/20 Calorie Bike Erg or Row (21/14 Cal Assault Bike)
20 Toes To Bar *Scale to Hanging Knee Raise
10 Thrusters (135/95) *Scale 115/75lbs
16 Alternating Overhead Barbell Lunge (135/95) *Scale 115/75lbs **Scale to Front Rack (Rx+40 Feet Walking)

Target time: 15-18min

Time Cap: 22 min

CASHOUT:

3×10 Bulgarian squats (each side)
*After 10 each Bulgarian split squats each side, go straight into 30 sec max split squats each side (Moderate/Heavy across all sets)
3×20 single leg glute bridge (each side)
150 Banded hamstring curls (Seated on Bench with band around upright) (complete in as few of sets as possible)
*Superset movements as desired

Bulgarian Split Squats
Single Leg Glute Bridge

OPTIONAL OLY STRENGTH:

#Behind the Neck Split Jerk:
Work to a Heavy Single in 10 min

These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.

#Off The Block Snatch (mid-thigh):
– Work up to 70-80% and hit for 3 singles
* Rest 60-90 seconds between sets *

#Off The Block Power Clean (mid-thigh) + Jerk:
– Work up to 75-80% and hit for 3 singles.
* Rest 60-90 seconds between sets *

#Snatch deficit deadlift:
3×3 @ 100% of best snatch
*Rest 60-90 seconds between sets*