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Friyahhh 03292024


Open gym 6am-12

12-1 PASSION WOD

1-5 open gym


Warmup


WOD

RX

For time:

21-15-9

Squat cleans (95/135 lb)

Strict ring dips

SCORE: 

TOTAL TIME


Level 2

For time:

21-15-9

Squat cleans (65/95 lb)

Jumping ring dips/ band

SCORE: 

TOTAL TIME


Level 3

For time:

15-12-9

Hang squat cleans (35/45 lb)

Foot-assisted ring dips/ box / band

SCORE: 

TOTAL TIME


INTENDED STIMULUS

  • 6:00-10:00; advanced athletes sub-6:00.

  • Sets of 5 or more unbroken squat cleans.

  • Complete the first set of ring dips in 5 sets or less.





SKILL WORK

Post-workoutOn a 8:00 clock:Build to a heavy 1-rep squat clean

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