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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