• Ankle Mobility

Strength:

5 Sets:

• Front Squat x 2-4

Skill:

“Fran”

21-15-9 For Time:

• Thruster 95/65
• Pull Up

• 10 Minutes Mobility

• Ankle Mobility

Strength:

5 Sets:

• Front Squat x 1 @ 90%

Skill:

“Fran”

21-15-9 For Time:

• Thruster 95/65
• Pull Up

• 10 Minutes Mobility

• Ankle Mobility

3 Sets NFT:

• Box Jumps x 10-12 (work on establishing a good rhythm while still hitting competition standards)
• Unbroken Pistols x 4-6 ea
• Unbroken Toes to Bar x 10-12

Strength:

A) 6 Sets: (Every 2:30)

Back Squat

• Set 1 – 5 reps @ 75%
• Set 2 – 3 reps @ 85%
• Set 3 – 1 rep @ 90%
• Set 4 – 1 rep @ 95%
• Set 5 – 1 rep @ 100%
• Set 6 – 2 reps @ 95%

B) 16 Sets: (EMOM)

Hang Clean + Clean

Minutes:

• 1-2 @ 50% of 1-RM Clean
• 3-4 @ 60%
• 5-6 @ 70%
• 7-9 @ 75%
• 10-12 @ 80%
• 13-16 @ 85-90%

C) 3 Sets: (Perform after WOD)

• Weighted Hip Extensions x 6-8 @ 4022
• Rest 60 seconds
• Strict Toes to Bar x 6-8 @ 3010
• Rest 60 seconds

Skill:

• Mobility