Essentials:
A.
5 Sets
Front Squat x 3 reps build in weight each set
Tempo 31×1
On the 2:30min
B.
Yearly Benchmark
FRAN
For Time 21-15-9
Thruster
Jumping Pull Up
Fitness:
A.
5 Sets
Front Squat x 3 reps @90% of Clean
Tempo 31×1
On the 2:30min
B.
Yearly Benchmark
FRAN
For Time 21-15-9
Thruster 95/65
Pull Up
Performance:
A.
5 Sets
Front Squat x 3 reps @90% of Clean
Tempo 31×1
On the 2:30min
B.
Yearly Benchmark
FRAN
For Time 21-15-9
Thruster 95/65
Pull Up
Competitor Session 2:
A1.
3 Sets
Alternating Double Kettlebell Front Rack Step Up x 8 reps per leg
Rest 1min
A2.
3 Sets
L-Sit x 50% max time
Rest 1min
A3.
Side Plank Dumbbell Overhead Hold x 30sec per side
Rest 1min
B.
5 Sets
Front Rack Double Kettlebell Wall Sit x 45 sec
Rest 75 sec
C.
8 Sets
Airdyne x 1min
Support Hold on Rings x 30 sec