150123 – Frost


Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

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#
5x MUp

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.



“DT”… this is one of my favorites.

with a 155/115# Barbell, 5RFT of…

12x Deadlift

9x Hang power clean

6x Push jerk


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