FRIYAHHHH 10212022
warmup
core
-pausing weighted glute bridges
-wipers
STRENGTH
DEADLIFTS
4-3-2-2-1-1-1
work to a heavy
WOD
18 min amrap
200m run
2 Rope climbs
5 snatch @73%
Rx+
1 legless Rc
1 Rc
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See AllStrength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
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