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Fri yahhhh 08252023

Warmup



STRENGTH

6 sets:

Every 2:00 complete:

1 squat clean and jerk

– Start your first set around 60% of your best single squat clean and jerk.– Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR given the other workouts this week, but you should be close to 90%.


WOD

RX

Gwen

For load:

15-12-9:

Clean and jerks

– Touch-and-go at the floor only. Use the same load for each set

.– Rest as needed between sets.

SCORE: 

LOAD


INTERMEDIATE

Same as Rx’d

SCORE: 

LOAD


BEGINNER

Same as Rx’d


ABOUT THE WORKOUT

INTENDED STIMULUS

  • Use the same load across all sets.

  • Rest 3:00-4:00 between sets.

  • All sets MUST be unbroken/touch-and-go.

  • Use a load that is challenging for 10 reps, but not a 10-rep-max.


SKILL

For time:

21-15-12-9-6-3:

Strict ring dips– After every round, perform a

100-ft sled pull

.– In Skill – use a sled pull load that forces you to grind to get the 100 ft done! You should be able to complete the round of 21 ring dips in 5 sets or less. If not use Foot assisted.

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