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Fri-yay 05102024

Hey, it’s Friday! We have a killer workout planned out to finish your week. Like a heavy barbell? This is all yours. Like a quick workout? Also all you amigo! This one looks like a ton of fun!


Strength: Split Jerk (15 mins)

Take these from the rack

5 reps x 3 sets @50-60% 1RM

4 reps x 3 sets @60-70% 1RM


WOD:

INTENDED STIMULUS

  • Heavy sprint workout.

  • 3:00-5:00.

  • 7 minute time cap

  • Deadlifts unbroken until the last rep.

  • Hang power cleans in 1-3 sets.

  • Front squats in 1-2 sets.


10 min loadup:

3 sets of:

3 Deadlifts

3 Hang power cleans

3 Front squats

Set 1 @ 70% WOD weight

Set 2 @ 85% WOD weight

Set 3 @ WOD weight

The goal is to build to your workout weight in this loadup.

Rest as needed between sets, you have lots of time

If you have the right weight on your bar, you should be able to get through the final set in less than a minute. If you really grind your way through the last set, you should probably drop a little weight.


Rest 3 minutes, then into:


L1

For time:

9-7-5

Deadlifts (125/185 lb)

Hang power cleans

Front squats

SCORE: TOTAL TIME

L2

For time:

9-7-5

Deadlifts (95/135 lb)

Hang power cleans

Front squats

L1

For time:

9-7-5

Deadlifts (55/75 lb)

Hang power cleans

Front squats

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