FRIDAY

Warm-Up

:45/:45 Couch Stretch

12 Bootstrap Squats w/ Block & Twist

15 Banded Face Pulls

-then-

10:00, For Quality

30 Plate Hops

10 Air Squats

10 Push Ups

5 Muscle Clean

5 Strict Press

Empty Barbell then progress loads…

Strength / Weightlifting

Front Squat + Jerk

Every 2:00 x 6 Sets

2 Front Squats + 2 Jerks

Perform @ 75-85%

*Any style jerk today, athlete choice.

% is Based on 1RM Clean & Jerk

Performance and Fitness

For Time:

5 Rounds

15/12 Wallballs

12/9 Pull-Ups

9 Burpees 2 Target

6 Front Squats 42.5/30

Goals / Stimulus / Objectives

Goal: 8:00-12:00

*Time-cap 15:00

Score: Time

RPE: 9/10

Primary Objective: Overall Time

Secondary Objective: Go Big on the Pull-Ups

0ptional Accessories

For Quality:

Part A

6:00 EMOM

Minute 1 - :45 Dead Hang

Minute 2 - 6/6 Single Leg Kettlebell Deadlift

Part B

3 Rounds

:30 Ring Curls

:30 Ring Skullcrushers

Add load to the dead hang if able. Use a moderate load on the single leg deadlifts.