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FRIYAHHH 09022022

WARMUP

STRENGTH/POWER


POWER SNATCH + HANG SQUAT SNATCH + SQUAT SNATCH


10 complexes @ 95-135#/55-95#

rest 60sec

breathing/cycling focus


HIP THRUST

BB Hip Thrusts:

,7,5,3,3,3

Build to a heavy triple for the day


WOD


5min EMOM: X3


Min 1: 20 Sec AMRAP CTB Pull-ups

Min 2: 20 Sec AMRAP Thrusters @ 95/65lbs

Min 3: 20 Sec AMRAP TTB

Min 4: 20 Sec AMRAP Hang Squat Snatch @ 95/65lbs

MIn 5: 20 Sec AMRAP BAR MU/ pushups dips


rest 3




*Speed Foucs - work on movement efficiency and speed, goal is the same number of reps each set


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