Tuesday 03/19/2024
WARM-UP
EMOM X 4 MINUTES (:45/:15)
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
10 Air Squats
8 Ring Rows
8 Jumping Air Squats
10 Kip Swings
Into…
2 ROUNDS
7 Barbell Deadlifts
7 Barbell Muscle Cleans
7 Barbell Strict Press
7 Barbell Front Squats
BENCHMARK WORKOUT
“FRAN”
FOR TIME
21-15-9
Thrusters (95/65)
Pull-Ups
(Score is Time)
POST WORKOUT STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
(Score is Weight)