STRENGTH
1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @50-60%, every 60s.
2) Metcon Prep:
3 sets at game speed of:
5 Thrusters
5 Pull-ups
Rest 60-90s.
METCON
“Fran”
For time:
21-15-9
Thrusters (95, 65)
Pull-ups
L3: (75, 55)
L2: (65, 35) (BA Pull-ups)
L1: (45, 25) (Ring Rows)
8:00 Cap
*Last done 1/22