WARMUP
EMOM x 10 MINUTES (:45/:15)
MIN 1 – Up-Dog to Down Dog
MIN 2 – Alt. Samson Lunges
MIN 3 – Alt. Elbow Punches
MIN 4 – Scap Pull-Ups
MIN 5 – Air Squats
2 ROUNDS (Coach Led)
7 Barbell Deadlifts
7 Barbell Muscle Cleans
7 Barbell Strict Press
7 Barbell Front Squats
WORKOUT
“FRAN”
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
POST WORKOUT STRENGTH
Thruster for load:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
(Score is Weight)
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