Warm-up:
Run or Row
Crossover Symmetry
Banded Lat Stretch
Samson Lunges Down
Spiderman Crawl Back
10 Yoga Push Ups
15 Squats
15 Hollow Rocks
10 Scorpions
Fitness:
Three sets of:
Back Squat x 8-10 reps @ 3 sec descend
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-10 reps @ 2 sec descend
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2 sec desend
Rest 2 minutes
WoD:
21-15-9
DB Thruster
Pull-ups
Performance:
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85
THEN
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM
WoD:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
**10 minute time cap
Mobility:
Mash quads
Mash Lats
Roll Posterior