Strength
1) Back Squat: 5 x 3 @75%. Rest 2:00
– Use 1RM from Last month or a moderate weight for all 5 sets.
– Begginer: 5 x 5 adding if form permits.
2a) Squat Clean Thruster: Warm-up for Metcon. Rest 60s.
2b) Pull-up Set-up/Warm-up. Rest 60s.
Conditioning
“Fran”
For time:
21-15-9
Thrusters (95, 65)
Pull-ups
L3: (75, 55)
L2: (65, 35) (BA Pull-ups)
L1: (45, 25) (15-12-9 Burpees)
8:00 Cap