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: 1 Deadlift 1 Hang Power Clean 2 Push Press Conditioning: 5 Rounds (15min Cap) 12 Pull Ups 8 Barbell Hang Power Clean + Lunge Right + Lunge Left (115/75)(95/65)(75/55)
Strength: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)
Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun