ON A 15:00 RUNNING CLOCK
Build to a Moderate 2-Rep Push Jerk
2 Push Jerk for load
#1: 5 reps
FEELING FRIDA (PERFORMANCE)
EVERY 2:00 x 6 SETS
60 Double Unders
*Unbroken Shoulder to Overhead
-Rest w/ Time Remaining
*Shoulder to Overhead Weight Options…
10 Reps (135/95)
8 Reps (165/115)
6 Reps (185/135)
(Score is Slowest Set)
FEELING FRIDA (FITNESS)
EVERY 2:00 x 6 SETS
100 Single Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (95/65)
8 Reps (115/75)
6 Reps (135/95)
(Score is Slowest Set)
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
FOR QUALITY*
15 Supinated Band Pull-Aparts
15 Banded Upright Rows
15 Pronated Band Pull-Aparts
15 Banded Straight Arm Push-Downs
15/15 Single Arm Banded Rows
-Into-
5:00-10:00
Foam Rolling
