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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.


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