WARM-UP
EMOM x 4 MINUTES (:45 ON/:15 OFF)
MIN 1 – Up-Dog to Down Dog
MIN 2 – Alt. Samson Lunges
MIN 3 – Alt. Elbow Punches
MIN 4 – Scap Pull-Ups
Into…
2 ROUNDS
8 Air Squats
8 Ring Rows or 6-8 Strict Pull-Ups
8 Jumping Air Squats
8 Kip Swings
Into…
1-2 ROUNDS
7 Barbell Deadlifts
7 Barbell Muscle Cleans
7 Barbell Strict Press
7 Barbell Front Squats
STRENGTH (ALL)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Power Clean
+
1 Squat Clean Thruster
(Score is Weight)
FRAN+
FOR TIME
12-9-6
Thrusters (135/95)
Bar Muscle-Ups
(Score is Time)
FRAN
FOR TIME
21-15-9
Thrusters (95/65)
Pull-Ups
(Score is Time)
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body