Monday, 9/17/2018

A. Back Squat
5 reps @ 65% of the 90% of your 1 RM
5 reps @ 75%
Max reps @ 85% (Must be at least 6 reps)
B. “Fran”
21-15-9 of:
Thrusters (65/95)
Pull Ups
N. 21-15-9 of:
Wall Balls
Jumping Pull Ups
Bonus:
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 70-75%