Freaky Friday Workout!


A.1: Clean and Jerk (5x3 @>75% of 1RM)

*no touch and go *build throughout sets

A.2: Lateral Squat (5x3/side )

between sets of cleans

Metcon (Weight)

EMOM 12 minutes (3 total rounds) Minute 1- 5 barbell power clean and jerk @65% of weight used during strength today Minute 2- 25 meter kettlebell farmer's carry Minute 3- 7 barbell front squats @ same barbell load Minute 4- 25 meter sled push RX + complete 5 total rounds Score is weight on the sled (don't include the sled weight)

Extra Work

a: Ring Kipping (3x5-7 reps)

*emphasis on hollow/arch positioning

b: Jump to ring support (3x3 jumps )

*hold for 5 seconds each jump

c: Overhead Squat (3x5)

*pause for 1 second at the bottom of squat *build throughout sets


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