Strength WOD
Every 90 Seconds for 12 minutes
3 Tempo Front Squats (3 second decent, pause in the bottom, then explode up)
Take 6-8 Minutes to build up to your first heavy set, build over the course of the 8 sets.
*Athletes should try to get 65-75% of your 1 RM FS*
Metcon
21 Thrusters
400m run
15 Thrusters
400m run
9 Thrusters
Fitness: 95/65
Performance: 115/75
Open: 135/95
*Thrusters should be heavier then you would use in Fran*
DRIVE
5 min AMRAP
10 No Push up Burpee
10 KB Windmills
**Move with a purpose, not as fast as possible.**
10 min AMRAP
10 Ring Rows
10 Push ups
:30 Side Plank :30 Side Plank
15 min AMRAP
20/15 Cals C2 Bike
25 Air Squats
20 Single ARM DB Hang Clean and Jerk