Friyahhhh 04282023

1 Hang Squat Snatch @ Max Load

*Find a 1 RM

Back Squat

Set 1 – 3 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – Max reps @ 90%

Rest as needed

WOD

4-6 sets / 20 min cap

12 DB Snatches @ 50/35lbs

250/200m Row

12 Pull-ups

250/200m Row

-- rest 2min between sets --

*score is total time

*scale = jumping pull-ups or ring rows

*choose a pullup number that you can maintain unbroken or with a maximum of 1 break in each set

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Monday 12112023

Warmup TABATA CORE - Scissors Plank jacks STRENGTH Emom 8 1 split jerk @70 % + Lighter will do 2 split or 2 push jerks WOD RX For time: 100 double-unders 75 hang power cleans (55/75 lb) 50 GHD sit-up

Friyahhh12082023

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Thursday 12072023

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists