Friyahhhhhh!! 10152021

GENERAL WARM-UP

3 Rounds:

1:00 Easy Row

5 Push-Ups

5 muscle snatches

MOBILITY

1. KB Lat Smash - 1:00/Side

2. Banded Lat Stretch - 1:00/Side

3. Barbell Thoracic Opener - 1:00/Side

4. Active Spiderman - 1:00

5. Pigeon Pose - 1:00/Side

Skills

Max set strict ring dips

[BASED ON MAX SET OF STRICT RING DIPS

5-10 Unbroken: 3-2-1-1-1

10+ Unbroken: 4-3-3-2-1

*Build in weight each set.

STRENGTH

5 Sets:

2 Power Snatches

All Sets @ 73-78% of 1RM Snatch

WOD

AMRAP 15:

7 Bar Muscle-Ups

50 Wallballs 20 / 14 lb

500 m row

Level 2

Amrap 15

14 chest to bar pull-ups

30 wall balls 20/15

400 m row / 1000 m bike

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