Weightlifting
Push Press (Find 1RM )
(15min)
Warm ups: 50%x5, 60%x5, 70%x3 from your Shoulder Press 1RM
Warm ups: 50%x5, 60%x5, 70%x3 from your Shoulder Press 1RM
Clean (Find your 1RM )
(20min)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
(14min cap)
Do 1 Ring row + 1 Jumping C2B pull up for a Pull up if you don’t have a pull up.
Do 1 Ring row + 1 Jumping C2B pull up for a Pull up if you don’t have a pull up.
Leave a comment