A. Power snatch clusters, 4x1.1, :10 between singles, 2:00 rest between sets
B1. Strict TTB, 3x68, :60 rest
B2. Farmers walk, 3xdown/back heavy, :60 rest
+
4 rounds for time:
2 wall walks OR 4 HSPU
10 box jumps
12 KB swings
A. Bench press, 8864, 2:00 rest between sets
B. DB rearfoot elevated split squat, 3x810/leg, :30 between legs, :60 between sets
+
AMRAP in 8:00
6 pull ups
8 burpees
30 double unders
100m run
+
60 hollow rocks
Max out Friday
+
For time:
“mini-Fran”
15-12-9
Thrusters (65/95)
Pull ups
Hang power snatch, 10x1 @moderate loads, begin a set every :60
Push press, 3x6-8, 2:00 rest
+
3 sets:
AMRAP in 3:00
10 power cleans (65/95)
10 burpees
:60 rest
Rounds will continue through all three sets, pick up where you left off in the previous set
Score is total rounds for all three sets
1 ¼ front squat, 4x3, 2:00 rest
B1. Ring dips, 3x8-10, :60 rest
B2. KB windmills, 3x4/arm, :60 rest
+
Cycle through the following every 3 minutes (whatever time is left in the 3 min use for rest) with the goal of pacing. Try to stay moving the full 15 min. Keep a steady HR with big diaphragmatic breaths as you transition.
150m row
10 front rack alternating lunges
12 KB swings
14 wall balls
For 5 rounds