IT'S FRIYAHHH 09162022

Warmup

STRENGTH/POWER

HIP THRUST

BB Hip Thrusts:

6,6,4,4,2,2;

Build to a heavy double for the day

DEAD LIFT

EMOM x 5:

15 sec AMRAP TnG DL - 255/175# or 70%5 min

WOD X3

Min 1: 30 Sec AMRAP CTB Pull-ups

Min 2: 30 Sec AMRAP OHS @ 95/65lbs

Min 3: 30 Sec AMRAP TTB

Min 4: 30 Sec AMRAP Power Clean and Jerk @ 95/65lbs

MIn 5: 30 Sec AMRAP Ring Muscle Ups /WALL WALK

rest 4min

*Speed Focus - work on movement efficiency and speed, goal is the same number of reps each set.

*List total reps as score

XTRA

For Time:

3 X AMRAP

MAX STRICT HSPU

KEEP THIS NUMBER FOR NEXT WEEK.