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Workout of the day – Friday July 23rd

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Warm up


Devils presses (light)

Dumbbell front rack lunges

Dumbbell push jerks


1 front squat + 2 split jerks

5 sets building up to ~85-90% of 1 RM split jerk

Strength conditioning

5 RFT:

4 push jerks 185/135 lbs or ~85% of 1RM push jerk, whichever is lower

6 front squats (same weight)

15 toes-to-bar

— Rest 90 seconds between each round

Push jerks must be UB each round, but this is meant to feel heavy. Barbells come from the ground.

Time cap: 20 min


Part A

Open 18.1

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14 / 12-cal. row

Rx: Men use 50-lb. dumbbell / Women use 35-lb. dumbbell

Scaled: Men perform hanging knee-raises, use 35-lb. dumbbell / Women perform hanging knee-raises, use 20-lb. dumbbell

Part B

10 min alternating EMOM:

12 handstand pushups or pike pushups

20 sec per side plank starfish