Friday Friday Friday Friday Friday Friday Friday Friday Friday Friday Friday Friday !!!!!!!

🟧 MAIN | Friday Conditioning

Workout Definition

Score: Rounds + reps.

Workout:

Amrap 15:-

• 12/9 Cal Bike Erg-

• 10 Toes-to-Bar-

• 8 Box Jumps @ 24/20 in-

• 6 Power Cleans @ 105/75 lb-

• 3 Ring Muscle Ups (scale w/ bar mu, pullups, c2b, ring rows)

Rx for Age Groups:

35-54: 12/9 Cal BikeErg + 10 Toes-to-Bar + 8 Box Jumps @ 24/20 in + 6 Power Cleans @ 100/70 lb + 3 Ring Muscle-Ups per round

55-59: 10/8 Cal BikeErg + 8 Toes-to-Bar + 8 Box Jumps @ 24/20 in + 6 Power Cleans @ 90/60 lb + 2 Ring Muscle-Ups per round60+: 8/6 Cal BikeErg + 8 hanging knee raises or V-Ups + 8 Box Step-Overs @ 20/16 in + 5 Power Cleans @ 75/55 lb + 2 Bar Muscle-Ups, Chest-to-Bar Pull-Ups, or transition reps per roundScaling:T2B -> knees-to-elbow -> hanging knee raise -> V-up/tuck-upPower clean -> lighter power clean -> DB hang power cleanBox jump -> box step-over -> lower box step-over

Athletes Notes

No notes.

Coaches Notes

**Long mixed conditioning. Keep transitions steady and choose a pace that lets you keep moving for the full AMRAP.

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Warm-Up

Workout Definition

First piece: Snatch Primer

General Warm-Up (4 min)

2 rounds:-

Tabata Row

10 air squats / deep squat hold w/ plate - Sonny Webster

5 inchworms with reach

Movement Prep (5 min)-

10 banded face pulls-

8 overhead squats with empty bar-

6 snatch high pulls-

4 muscle snatches-

4 drop snatches-

3 toes-to-bar or hanging knee raises

Specific Ramp (3 min)-

3 Drop Snatch @ empty bar-

3 Broad Jumps, full reset-

1 Power Snatch + 1 Hang Squat Snatch @ light build weight

Athletes Notes

No notes.

Coaches Notes

COACH EXECUTION NOTES

Strategy:

Friday is skill under fatigue.

The snatch work should sharpen positions, not drain the room. The AMRAP is long enough that athletes should start smooth, keep BikeErg work under control, and avoid early gymnastics failure.

Scaling Decision Tree:

If overhead position is unsafe -> front squat or goblet squat pathway. If T2B/RMU will turn into singles immediately -> reduce reps or use the listed lower-skill option from the start. If box jumps get risky -> step-overs. If power cleans slow to singles -> reduce load before changing movement.

Floor Management:

Pair athletes by barbell load and stage BikeErg/box/gymnastics stations before the AMRAP brief.

Run MAIN and FITNESS on one clock. Put higher-skill gymnastics athletes where the coach can see them and keep ring-row stations clear for FITNESS.

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🟨 MAIN | OHS Bridge + Back Squat

Workout Definition

Score: Load.

Workout:

• OHS Bridge- 3 sets of 5 OHS @ 55%

• Back Squat - Tempo (21X1)- 4 sets of 6 @ 70%

Athletes Notes

No notes.

Coaches Notes

Squat strength and position work with tempo. The back squat uses 21X1: 2 seconds down, 1 second paused in the bottom, stand fast, and hold 1 second at the top.