GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 sets:
3 Deadlift
3 Muscle Clean
3 Front Squat
3 Strict Press
3 Power Clean
3 Front Squat
3 Thruster
3 Sq Clean Thruster
3 Deadlift
3 Muscle Clean
3 Front Squat
3 Strict Press
3 Power Clean
3 Front Squat
3 Thruster
3 Sq Clean Thruster
STRENGTH/SKILL
10-30 minutes
Squat Clean Thruster (4 X 1)
* add weight after each set.
* 15 minutes to work up
METABOLIC CONDITIONING
Metcon (No Measure)
3 Rounds Fran Prep
5 Burpees
4 Thrusters (work up to the weight you will use for Fran)
3 Pull Ups
* rest 1 minute after each round
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
* 10 minute cap
ACCESSORY
Russian Twists: 3 x 20
50-100 Banded Leg Curls
50-100 Banded Leg Curls