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...

Warm Up 8/17 – 8/23

400 m Run 50 ft. Leg Swing Knee Hug 50 ft. Walking Lunge w/ Samson Stretch 15 Parallel Bar Shoot Through 1:00 Hip Flexor Wall Stretch 15 Bottoms Up KB Press 15 Hand Release Push Ups