FRIDAY IS HERE :)

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🟥 Friday Conditioning

3 rounds, for time (10:00 cap):

- 10 Bar-Facing Burpees

- 7 Thrusters 95/65 lb

- 5 Bar Muscle-Ups

Rx for Age Groups:

35-54: As written.

55-59:

3 rounds, for time (10:00 cap):

- 10 Bar-Facing Burpees

- 7 Thrusters 85/60 lb

- 4 Bar Muscle-Ups

60+:

3 rounds, for time (10:00 cap):

- 10 Bar-Facing Burpees

- 7 Thrusters 75/55 lb

- 3 Bar Muscle-Ups

Scaling:

Thruster -> reduce load while preserving bar speed

Bar Muscle-Up -> Chest-to-Bar Pull-Up

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WARMUP

General warm-up:

6:00 min - stations - switch every :30 sec

• Slam balls

• Glute ham roller

• Jumping jacks

• Pushups

2 rounds:

- 10 glute bridges

- 8 empty-bar good mornings

- 8 empty-bar strict presses

- 20-sec plank

Specific warm-up:

Build the bench/deadlift or hinge pattern in 3-4 short ramp sets before the shared strength clock starts.

During 11:00-18:00, each athlete completes one counted 55% Bench Press single and one counted 55% Deadlift single. These are the first listed ramp singles, not extra 55% sets.

After strength, use 36:00-44:00 for specific Thruster / Bar Muscle-Up warm-up and conditioning setup.

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🟨 Deadlift - Heavy Single for the Day

Deadlift:

- Build with singles: 55%, 65%, 75%, 80%, 85%

- Complete the counted 55% single during lift setup before the shared 18:00 partner block.

- Within the shared block, complete 65%, 75%, 80%, 85%, then ONE heavy single for the day. No forced PR or additional top attempts.

- Allow 2:00-3:00 before the heavy attempt. Do not rush load changes or bench spotting to meet a round cue.

- Partner rotation: one athlete lifts while the other rests or spots the bench. No deadlift while partner bench spotting is needed.

- Each athlete completes six Deadlift singles total, including 55% before the shared block.

Scaling:

Barbell load -> reduce load first while preserving the intended speed and position

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🟨 Bench Press - Heavy Single for the Day

Bench Press:

- Build with singles: 55%, 65%, 75%, 82%, 88%, 92%

- Complete the counted 55% single during lift setup before the shared 18:00 partner block.

- Within the shared block, complete 65%, 75%, 82%, 88%, 92%, then ONE heavy single for the day. No forced PR or 100%+ requirement; do not omit the 92% ramp to fit the clock.

- Allow 2:00-3:00 before the heavy attempt. Do not rush load changes or bench spotting to meet a round cue.

- The partner spots Bench Press only. No deadlift while partner bench spotting is needed.

- Each athlete completes seven Bench Press singles total, including 55% before the shared block.

Scaling:

Bench Press -> heavy DB Bench Press set of 3 if bench setup is not available