FRIYAHHH 06032022




1.200 /180m row

2. 6 touch go power snatch 135/95or 50%


5 Rounds for Time:

20 Chest To Bar

5-4-3-2-1 Squat Snatch

*Weight increases and the number of snatches goes down each round.

Mens: 115-135-155-175-195

Womens: 75-85-95-105-115

scale ctb if needed !

142 views0 comments

Recent Posts

See All

WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps  @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4

WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly

WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo