Warm-up
• 500 m Row
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
Clean & Jerk
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Shoulder Press
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups