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“May the Force”

Ham Plan WOD

427 15
  • Three 5-minute AMRAPs in 19 minutes
  • From 0:00-5:00, AMRAP of:
  • 5 Strict Presses (115/75 lb)
  • 5 Front Squats (115/75 lb)
  • Rest 2 minutes
  • From 7:00-12:00, AMRAP of:
  • 5 Overhead Squats (115/75 lb)
  • 7 Push-Ups
  • Rest 2 minutes
  • From 14:00-19:00, AMRAP of:
  • 5 Thrusters (115/75 lb)
  • 9 Up-Downs

On a 19-minute clock, perform three rounds of 5-minute AMRAPs with 2-minute rest between rounds. For the first 5-minute AMRAP, athlete must complete as many rounds and repetitions of 5 Strict Presses and 5 Front Squats, then 5 Overhead Squats and 7 Push-Ups for the second 5-minute AMRAP, and 5 Thrusters and 9 Up-Downs for the last 5 minutes.

Score is the total number of repetitions completed before the 19-minute clock stops.

Tips and Strategy

Base the barbell weight off of your Strict Press. During your warm-up, build to a Strict Press loading that you can complete for 7-8 reps unbroken, but not much more. You want a Strict Press loading where you might break it up toward the end of the first AMRAP 5.

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Background: We first found “May The Force” by Ham Plan @hamplan posted on their Instagram on May 4, 2021.

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