WARMUP
GENERAL WARM-UP
1-2 ROUNDS
10 Alt. Groiners
10 Scap Push-Ups
10 Air Squat
10 Scap Pull-Ups
Into…
2 ROUNDS
10 Ring Rows
5 Hang Power Cleans + 5 Front Squats
5 Strict Press + 5 Push Press
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
2 Front Squats
+
2 Push Press
(Score is Weight)
WORKOUT
“FRAN”
FOR TIME
21-15-9
Thrusters (95/65)
Pull-Ups
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)
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