Prep
Equipment Required: Foam roller, light KB, medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 5 each Shin Box + Forward Fold
3) 3 rounds:
– 3 each KB Windmills
– 5 each Banded Bird Dogs
– 7 Banded Overhead Goodmornings
– 9 Goblet Squats
4) Thruster w. an empty barbell
1 x 5 w. 3s down focusing on perfect technique
A.
Build to a heavy single in 6 sets.
OT2M
– Sets of 3,2,2,1,1,1
– Squat Clean Thruster performed 12/13
L1: Work on Thruster technique performing sets of 3, or Front Squat
B.
‘Fran’
21-15-9
Thrusters (95/65)
Pull-ups
– Goal: HARD effort
L2: (75/55) (Band Assisted Pull-ups)
L1: (DBs 30, 20) (Assisted Ring Pull-ups or Ring Rows)
TIME CAP = 7:00
C.
Recovery
5:00 easy Bike, Row, Walk etc