A. Barbell Front Rack Lunge
3 rounds:
1:00 on / 3:00 off
Max Weighted Alt. Lunges, increase weight every round.
B. 4:00 AMRAP x 3 (4:00 rest)
20 S-DB Box Step Ups (22.5/15kg - 24”/20”)
30 DB Snatch (22.5/15kg)
Max Rope Climbs
1. Strength Superset (20:00) 4 x 10 Pendlay Row 4 x 10 RDL - Add weight as needed, however should be starting with a “working set”. - Alt. between the two movements. 2. For Quality/Fitness Every 5:00
1. Power Every 1:30 for 12:00 (8 sets) Snatch + Hang Squat Snatch + OHS 2. Fitness 15:00 AMRAP 10/8 Cal C2 Machine 15 Front Squats (35/25kg) 10/8 Cal C2 Machine 15 Power Snatch (35/25kg) Extras: 8:00
1. Strength Back Squats Every 0:20 for 3:00 (9 sets) 1 Rep (increase weight as desired) Then; In 12:00, establish a heavy single 2. Benchmark ”Fran” For Time: (12:00 Cap) 21-15-9 Thrusters (42.5/30kg)