Strength: Front Squat (90 %)
1x8 @ 65 %
1x6 @ 75
1x4 @ 85
1x4 @ 90
Pull ups: Max Strict or Negative Pull ups in between Front Squats
Conditioning:
"Fran"
21-15-9
Thrusters (Rx+ 135/95) (95/65)
Pull ups (Rx+ Chest to bar) (Rx Kipping Pull ups)
Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans
Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)
Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)
