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Fryiahhh 12012023

STRENGTH

BUILD TO A HEAVY

2 hang power cleans + 1 SPLIT JERK

– Rest 2:00 between sets.

– Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-rep max power clean.


WOD

RX

6 min amrap

8 alternating DB hang snatches (35/50 lb)

8 box jump-overs (24/30 in)

Level 2

6 min AMRAP

8 alternating DB hang snatches (20/35 lb)

8 box jump-overs (20/24 in)

LEVEL3

6 min Amrap

8 alternating DB hang snatches (10/15 lb)

8 box step-up overs (12/20 in)


REST 5 min


6 min Amrap


RX

5 wall walks

15 oh lunges 50/35

30 double unders


LEVEL 2

5 scaled Wall walks

15 oh lunges 35/25

30 du / single skips


Level 3

5 inch worm to push ups

15 oh lunges 20/15

30 single skips




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