Total 90min

500m row, x 2: 10 wallball, 10 lunges, 20 abs, 20 backs
mobility
A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch
B.
Take 15-20 minutes to establish a heavy Clean & Jerk
2x25 2x30 2x35 40 45 47.5 50
Rest as needed, and then…
C.
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
D.
2000m row
3x1min/1min hanging with straps