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FRIYAHHH05122023

WARMUP



EMOM 8 min

3 snatch pulls

drop and reset each rep

Back Squat

Set 1 – 5 reps  @ 40%

Set 2 – 5 reps  @ 50%

Set 3 – 5 reps  @ 60%

Set 4 – 10 reps  @ 40%

Rest as needed

*Back off week on loading


WOD

Every 3:00 x 8-10 sets:

400m Run @ fastest sustainable effort

**if your speed drops more than 5% of first effort, stop there for the day.


Retesting our 1 mile next week!!


extra  work *  GET SOME

Rmu skills - same as last week!


GOT SOME

Every 90 seconds for 7:30 (5 rounds):Max Muscle-Ups for 45 seconds

*does not need to be UB

*25 rep cap

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