1/12 heavy Fran

21-15-9
Thruster #95
Ctb Pull up

***8:53

Rest 10 Min

Row 2k for time
**9:30something

1/10 power snatch/oHS

A. Power Snatch 1, 1, 1, 1, 1 ; rest 2 min
** 85,95,100,105(fail), 105

B. Every 30 sec for 8 Min; 2 squat snatches @ 75%
@ 75#

C. Overhead Squat 5, 5, 5; rest 2 mi
* 105,105,105

+
3 Rounds for max reps
1 Min Kb Swings #53
1 Min Toes To Bar
1 Min Kb SDHP #53
Rest 1 Min

KB 26,20,20
PU 21,20,20
SDHP 28,23,20

1/8 power clean deadlift

A. Power Clean 3, 3, 3, 3, 3 ; rest 2 min
**115,120,130,135,2@145

B. Deadlift 6-8 x 4 @ 31x1; rest 2 min
***165,175,185,195

+
For Time:
30 Squat Cleans #125
3 burpees on the minute every minute

11:45

1/7 front squats

A. Front Squat 4-6 reps x 5 @ 22x1; rest 2 min
**105,115,115,120,125

B. Barbell walking lunges, 18 continuous steps x 4; rest 2 min
75,85,90,100

+
“Last Ascent”
5-10-15
Back Squat #135
Box Jump 24”
***4:52

1/5

For Time:
21-15-9
Power Clean #115
Calorie Airdyne
** 8:38
The PC were heavy, but I did the last 9 unbroken (with dropping the weight)

Rest 10 Min

30 Muscle ups for time: 20 min cap
17 MU
I did a few with 2 in a row.

1/4 power snatch

A. Power Snatch 3, 3, 3, 3, 3 ; rest 2 min
***75,85,90,95,1@100
(I need some guidance on this, I'm starting to get frustrated)

B. Every 30 sec for 5 min: 2 squat snatches @ 70%

+
10-8-6-4-2
Overhead Squat #95
Bar Facing Burpee
**7:34

1/2 power cleans

Power cleans
Build to heavy 1 rep
***155

10 mins EMOM
5 TNG @ 70-75%
*** 110

Row 500 m
15 S2OH #95
Rest 3
Row 500 m
20 S2OH #75
Rest 3
500 m row
25 S2OH 65#