Friyahhh 11032023

Warmup

Strength

RX

6 rounds for time:

9 deadlifts (155/225 lb)

100-m double-KB farmers carry

– Athlete chooses the farmers carry load.

Level 2

6 rounds for time:

9 deadlifts (105/155 lb)

100-m double-KB farmers carry

– Athlete chooses the farmers carry load.

Level 3

6 rounds for time:

9 deadlifts (55/75 lb)

50-m double-KB farmers carry

– Athlete chooses the farmers carry

INTENDED STIMULUS

• 12:00 or less.

• Moderate to light deadlift load with reps completed in 3 sets or less.

• Farmers carry should be challenging but at a load that allows athletes to complete each effort unbroken in 1:00 or less.

WOD

RX

For time: 21-15-9:

Hang power cleans (95/135 lb)

15-12-9:

Strict handstand push-ups

Level2

For time:

21-15-9:

Hang power cleans (75/115 lb)

12-9-6:

Strict handstand push-ups

Level 3

For time: 21-15-9:

Hang power cleans (45/65 lb)

15-12-9:

Pike handstand push-ups

ABOUT THE WORKOUT

INTENDED STIMULUS

• 8:00-12:00 depending on handstand push-up proficiency.

• Some advanced athletes may go sub 6:00.

• Hang power cleans should be in 1-2 sets every round.

• Sets of 3+ on the strict handstand push-ups.

• No kipping today!