• Dynamic Warm Up

Strength:

8 Sets: (EMOM)

• Power Clean + 2 Front Squat

Skill:

“Fran”

21-15-9 For time:

• Thrusters 95/65
• Pull Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

8 Sets: (EMOM)

• Power Clean + 2 Front Squat @ 75-80% of 1 RM Clean

Skill:

“Fran”

21-15-9 For time:

• Thrusters 95/65
• Pull Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 seconds)

• Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B. 8 Sets: (Every 2 minutes)

Front Squat + Jerk

• Sets 1-2 – 70-75%
• Sets 3-4 – 80-85%
• Sets 5-6 – 90-95%
• Sets 7-8 – 95+%

Skill:

“Fran”

21-15-9 For time:

• Thrusters 95/65
• Pull Ups

• 10 Minutes Mobility