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.