WARM UP
1:00 bear crawl
1:00 duck walk
1:00 crab walk
1:00 frog hop
SKILL
10:00 to establish 1RM back squat
WORKOUT OF THE DAY
“Fran”
21-15-9
Thrusters
Pull ups
ANYWHEREX
SKILL
Split jerk technique
5 x 5
WORKOUT
5 rounds for time:
500 meter row
15 burpees
5 wall walks
BARBELL – Testing Day
3 rounds:
10 meter knee pull
10 meter quad pull
10 meter toy soldier
:30 front squat hold
10 sots press
A) 30:00 to establish 1RM Clean and Jerk
B) EMOTM 10:00
2 clean pulls @ 110% 1RM