WARMUP
3 ROUNDS
1 MIN MACHINE
15 AIR SQUATS
8 PVC OHS
8 DOWNDOG BEAR CRAWL STEPS
then..
STRENGTH
FRONT SQUATS (10 MINS)
5-5-5-5
START AROUND 50-60% AND FINISH AROUND 70%
OR
BUILD BASED ON FEEL
then..
STRENGTH 2
EMOM7
2 HANG SQUAT/PWR SNATCHES
BUILD TO A HEAVY DOUBLE
then..
METCON
“FRANNY”
27 – 21 – 15 – 9
THRUSTERS @95/65
PULL UPS
BEGINNER – RR & DB THRUSTERS
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