"Heavy Fran"

21-15-9

Thrusters 60/42,5kg (teens 50/35kg)
Chest to Bar

3 rounds for time

500m row
21 KBS
12 pull ups

3min DU practice
then 3x
5 push ups
7 ring row
10 KB DL

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Push press

5x6 75% of 1RM
2-3m rest b/w

Strength

Strict Press:

Strength 3*5
or
Hypertrophy 12RM

Accessory

3 sets
8-12 reps of
Weighted pull ups
Weighted dips
(once you can complete 12 reps increase the weight)

Workout

5-4-3-2-1
KB snatch to waiters walks
20 sandbag squats in between sets

B) For time 21 - 15 - 9
Toes to bar / hanging knee raises
Deadlift 100/70kg

A) Deficit deadlift 3 x 6 @60-70% 1rm

5 min EMOM
5 hang power cleans 70kg/50kg
1 min rest
5 min AMRAP
8 thrusters 40kg/30kg
16 kb snatches, alternating 24kg/16kg

Snatch aina lähtökohtaisesti kyykkyyn, jos ei muuten mainita.
2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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6x every 90s.
Snatch complex

high hang snatch
+
snatch balance
+
OHS

@65-70 %

500m row/ski
then 3 rounds of
20 band pull appart
7 DB bend over row e/s
7 1-arm KB RDL (have the weight outside of your body) e/s

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Deadlift

5x6 75% of 1RM

For time :

Bike 3000/2800m
Run 1500m
Bike 3000/2800m