WARMUP
2 ROUNDS
10 Jumping Jack Toe Touches
10 Calf Raises
10 Tib Raises
10 Alt. Elbow Punches
10 Strict Press
2 ROUNDS
20 Single Unders (upgrade to Dubs in R2)
5/5 Leg Swings
5/5 Ankle Rolls
5 Hang Power Clean + Push Press
STRENGTH
Push Jerk for load:
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Split Jerk
(Score is Weight)
WORKOUT
“FEELING FRIDA”
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)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30/:30 Calf Smash on Barbell
:30/:30 L-Position Pec Stretch on Rig or Wall*
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.
(No Measure)
