10.14.24 WOD

3x
10/10 Bulgarian split squats
10 Heel elev squats
:20 wall sit
8/6 Cal bike
–
1x
20 mini banded squats
20 Walking Lunges

Then..
Max out week, second attempt

In a 14:00 window

Every :90 x 9 (or take ~ 14 minutes to work to a heavy)
1×10 Empty bar
1×8 95/65
1×8 @ 50%
1×5 @ 70%
1×4 @ 75%
1×2 @ 82%
1×1 @ 87%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100+%
1×1 @ 100+%

Note!
% are suggested guides! Make smart jumps and never out jump your last jump. For example, if you add a 10 to each side for your jump (20lbs total) do not add a 115 to each side for a 30lb jump your next lift. This will shock your CNS. We want to keep jumps consistent or they should get smaller as you get heavier so plan your jumps ahead of time! If you miss ONCE, call it a day

Then…

3:00 on / 1:30 Rest x 3 rounds

12/9 cal row
12 Hang power snatch
12/9 cal row
max burpees over the rower or BB in the remaining 3 Minutes.