Goals
Fran Lite*
15-12-9 of:
Thrusters (75/55)
Pull Ups (No Kipping, Bands Ok)
* Every 30 seconds – 1 Burpee
Glory
20 Minute AMRAP of:
6 Power Cleans (185/135)
12 Burpees
18 Toes to Bar
200m Run (3rd rock and back)
Grind
EMOM for 6 Minutes of:
30 seconds of Superman Hold
30 seconds of Hollow Rock Hold
Goals
Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck
Glory
For Time:
21 Front Squats (135/95)
21 KB Swings (70/53)
400m Run (outside edge of parking lot)
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run
Grind
Coaches Core