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Friyahhh 09222023

Warmup


STRENGTH


7 sets for load:

2 snatch pulls

1 snatch–

Increase loading across as many sets as possible.– Do not treat this complex as touch-and-go reps. Reset your grip and setup before the second snatch pull and snatch.– The snatch can be power or squat.


RX

On a 15:00 clock:

50 bar-facing burpees

50 wall-ball shots (14/20 lb) (9/10 ft)

800-m run

Max-reps hang squat cleans in the remaining time (125/185 lb)

Level 2

On a 15:00 clock:

40 bar-facing burpees

40 wall-ball shots (10/14 lb) (9/10 ft)

800-m run

Max-reps hang squat cleans in the remaining time (95/135 lb)

Level 3

AMRAP 15:

20 bar-facing burpees

200-m run

20 wall-ball shots (14/20 lb) (9/10 ft)

200-m run

20 hang squat cleans (35/45 lb)


SKILL WORK

Rest, stretch, recover.

ABOUT THE WORKOUT

INTENDED STIMULUS

  • Ensure at least 2:00 to complete as many hang squat cleans as possible.

  • Athletes should use a weight that allows them to hang on to the barbell for at least 3 reps unbroken.

  • Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.

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