Friyahhhh 01192023

STRENGTH

Front Squat

set 1 – 3 reps  @ 60%

Set 2 – 3 reps  @ 65%

Set 3 – 3 reps  @ 70%

Set 4 – 6 reps  @ 80%

Set 5 – 6 reps  @ 80%

Rest as needed

Every 2 minutes, for 4 minutes (2 sets):

Kettlebell Lunge 50 feet

*First set kettlebells overhead, then 2nd kettlebells in Front Rack, increase weight set.

2 alternating sets of:

a. 20 sec single leg wall sit

20 sec rest

b. 2 alternating sets:

20 pistols each leg

WOD

5 min AMRAP:

3,3,6,6, 9,9 and so on:

Shoulder to overhead  @ 135/95lbs

Box Jump Over (step down) @ 24/20"

REST 2 min

Every minute for 7 minutes (7 rounds):

1 Squat Clean

starting @ 65% building to 80-85%

Drop the hammer on this wod , REST 2 min then hit a heavy squat clean.