Freaky Friday Workout!
Strength 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 #workoutoftheday
