Friyahhhh 03252022

STRENGTH

Oh squats

Every 90sec x7:30 min

1x5 55

3x5 64

1x5 55

Snatch

Every 2 min x12 min

2x3 67%

2x3 70%

2x1 74%

Wod

40/30 cal row

16 back rack lunges

25-20-15 oh squats 115/95

Accessories x3

10 min

10 single arm ring row

10 banded donkey kicks

1:00 front plank

QUALIFIER

Snatch Complex

6-8 Sets:

1 Power Snatch + 1 Hang Squat Snatch

All Sets Performed @ 75-90% of 1RM Squat Snatch

"JackpoT"

3 Rounds For Time:

42 Calorie Bike Erg

21 Hand Release Push-ups

30 Calorie Bike Erg

15 Strict Ring Dips

18 Calorie Bike Erg

9 Strict Handstand Push-ups

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Monday 10022023

WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l

Friyahhh 09292023

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