• “Invisible Fran”

Strength:

EMOM For 6 Minutes:

• Hang Power Snatch x 2

Skill:

• 10 Burpee
• 10 DB Push Press

Rest 3 Minutes

B) 4 Rds For Time:

• 200m Run
• 15 Hip Ext.

• 10 Minutes Ankle Mobility

• “Invisible Fran”

Strength:

EMOM For 6 Minutes:

• Hang Power Snatch x 2

Skill:

• 7 Overhead Squat 135/95
• 7 Hand Release Push Up

Rest 3 Minutes

B) AMRAP in 5 Minutes:

• 7 Power Snatch 135/95
• 7 Toe to Bar

• 10 Minutes Ankle Mobility

• “Invisible Fran”

Strength:

A) 7 Sets:(Top Every 2:30)

• High Bar Back Squat x 5 @75%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

B) 3 Sets: (Every 90 Seconds)

• Halting Clean Deadlift + Hang Clean + Clean (Go by feel, hold Deadlift above knee for 2 second count)

C) 3 Sets: (Every 90 Seconds)

• Good Mornings x 6 @4011 (4 seconds down, 0 pause, 1 sec up, 1 sec pause)

Skill:

• Row 500m
• 20 Chest-to-Bar Pull-Ups
• 40 Walking Lunges with Double KB/DB by side 70/55
• 20 Chest-to-Bar Pull-Ups
• Run 400m

• 10 Minutes Ankle Mobility