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Friyahhhh 12292022


Choice of FS or OHS based on limiter/priority. Compare to week 1 of cycle, 10/28/22

5 Front Squats /OH squat @ Max Load

*Find 5 RM


1 Hang Power Clean and Jerk

*Build to a tough single for the day with no pause or reset in front rack.

*Drive into the jerk as soon as you catch the power clean. Stop building in weight once you're unable to stick to this standard.


Amrap  5 minutes:

7 Dual Dumbbell Shoulder to Overheads @ 50/35

Dumbbell Front Rack Walking Lunge Steps 25 feet @ 50/35

36 Double-Unders

Dumbbell Front Rack Walking Lunge Steps 25 feet @ 50/35

--rest 3min - -

AMRAP 5 minutes:

1 Rope Climb

6 Dumbbell Box Step-Ups 24/20 inches @ 50/35 12 Hand Release Push-Ups


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