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Friyahhh12152023

Warmup


STRENGTH

For load:

Power snatch

5-5-5-3-3-3-1-1-1


INTENDED STIMULUS

  • Heavy lifting day relative to each athlete's capacity; last tested May 4, 2023.

  • Increase loading across as many sets as possible.

  • Sets of 5 at 60-70%.

  • Sets of 3 at 70-80%.

  • Singles at 85% or higher.




WOD

RX

AMRAP 12:

5 devils presses (35/50 lb)

10 alternating double-DB front-rack lunges

15/20-calorie Echo bike


LEVEL 2

AMRAP 12:

5 devils presses (20/35 lb)

10 alternating double-DB front-rack lunges

10/15-calorie Echo bike


Level3

AMRAP 12:

5 devils presses (10/15 lb)

10 alternating double-DB front-rack lunges

7/10-calorie Echo bike



ABOUT THE WORKOUT

INTENDED STIMULUS

  • 5+ rounds.

  • Unbroken devils presses and lunges each round; rest as needed between movements.

  • Complete the bike in 1:30 or less.


SKILL WORK

Post-workout:200-meter farmers carry

– Use dumbbells from the workout.


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