Friiiyahhh04262024

Warmup

STRENGTH

For load:

split jerk:

5 reps x 2 sets at 50-60%

4 reps x 3 sets at 60-70%

3 reps x 2 sets at 65-75%

WOD

RX

2 rounds for reps of:

3:00 toes-to-bars

3:00 kettlebell swings (35/53 lb)

3:00 calorie row

– Run 400 m at the start of each interval.

Level 2

2 rds for reps :

3:00 toes to bar  / single leg / knee raises

3:00 kb swings 35/25

3:00 cal row

Run 300 m at the start of each rd

Level 3

2 rounds for reps of:

3:00 hanging knee raises

3:00 kettlebell swings (18/26 lb)

3:00 calorie row–

Run 200 m at the start of each interval.