Warm Up 8/24 – 8/30

500 m Row 10 Scorpion Stretch 10 Inch Worms 20 Leg Swings 50 Mountain Climbers 15 Single Arm KB Swings 15 Ring Rows 25 PVC Pass Throughs 20 Overhead Squats

So You Think You’re Francy

Francy 400 m Run 15 OH Squats 95/65 21 BB Thrusters 95/65 21 Pull Ups 400 m Run 15 OH Squats 95/65 15 BB Thrusters 95/65 15 Pull Ups 400 m Run 15 OH Squats 95/65 9 BB Thrusters 95/65 9 Pull...

Rest up for Saturday

A. Back squats: 5×4@80% OH press: 5×3 @ 80% GHD: 3×10 Dumbbell rows: 3×10 B. 3 Rounds of 15 Hip Extensions + 1 Hold 20 KB Obliques C. 3 Rounds for Time: 15 KB SDHP 53/35 15 KB Swings 53/35 15 Goblet Lunge Steps...

Back to Front

A. Clean & Jerk: 3×3 @ 70% 3×3 @ 75% Snatch balance: 4×3 @70% (of snatch 1RM) B. 20 Hanging Leg Raises 40 Med Ball Sit Ups C. 3 Rounds for Time: 10 Deadlift 225/155 20 Sit...