Record your point total from yesterday!
A. Strength
30 minutes to find 1RM in each lift 10 minutes at each lift
Squat
Shoulder to Overhead
Deadlift
*Front or Back Squat may be done just be sure to record which you did. **Shoulder to Overhead may be done sitrct press, push press, push jerk or split jerk. ***Recommended warm up scheme 10-5-3-1-1-1
B. Conditioning
“Fran”
21-15-9 Thrusters 95/65 Pull Ups
A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca