Friyahhhh 11042022
warmup
strength
Front Squats
10-8-8-8
60-65-70-75%
WOD
0:00-10:00
3 rds
15 thrusters 95/65
20 ttb
@ 13:00-19:00
AMRAP
6 shuttle sprints x50 ft
4 wall walks
score=Time & reps
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See AllWarmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
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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
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Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
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