Looks like great weather to be running around the woods at PK this Saturday. Get outside.
1) Alternating EMOM for 8:00-
a) 5x Hang Snatches (from power position – UB is the preference, but drops are acceptable) Heavier than last Friday
b) 25x UB DUer
2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@65%, 1X5+3@75%, 1X5+2@80%, 1X3+1@85%, 1X5+2@80% – rest 2:00 or more if Jerk misses occur. If you couldn’t complete all reps from last week, do NOT increase weight…
3) 7:00 AMRAP of:
15x OHS 115/75#
Rest 1:00 after 7:00 AMRAP, then…
2:00 ME Deadlifts 225/155#
Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.
CFV Fri WOD
“DT”… this is one of my favorites.
with a 155/115# Barbell, 5RFT of…
9x Hang power clean
6x Push jerk