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:Â 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