Warm-up
2 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
10 min E2MOM:
• 1 Power Clean
• 1 Hang Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light. Work up to finish heavy.
Core
3 rounds:
• 10 Toes-to-bar
• 15 Mountain Climbers
• 20 AbMat Sit-ups
Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups
Rest 2 min
“Reverse Fran”
9-15-21 reps for time:
• Pull-ups
• Thrusters 95/65#
Score = Fran time + Reverse Fran time