A few days ago we alluded to the loading on the barbell getting heavier as the week went along, and for most of us this Friday program will be the heaviest strength piece of the week. It will also be the shortest, or “sprinty-est” (is that a word?), met-con piece this week with a 10-to-1 couplet that will push the pace and get the power output into the margins of our threshold training.

And, of course, it will play well the day before we get all Sweaty Saturday Special on ya… long and light, and teamwork delight.

But first, deads. Happy Friday, friends!

WOD For 04-26-19:



Climbing as your technique allows. If possible, add to last week 04-16-19.


For Time:


Single Dumbbell Hang Cleans-to-Overhead @ 50/35 lbs

Box Jumps @ 24/20 in

*Switch sides on the DB whenever you like, but we recommend splitting the reps roughly equal right/left.