60 x Du
20 x DB Snatch alt. 25/17.5
5+5 x Single arm DB Thruster

TTB
E2MOM 12
6x2 Strict TTB
Immediately into 4 Kipping TTB
- try to stay on the bar as you switch from strict to kip
- this progression continues biweekly

Stations
Pair workout
5*4 Min. Amrap. 1 min. rest.
A:
7 Wall balls
7 Db snatch 20/15
B:
Bike erg for cals
C:
5 Pull ups
5 T2B
D:
9 Deadlifts 60/40
9 Burpee over bar
E:
12 Hr push ups
12 Amsu
12 Squats

2 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Front Lever Pull Down Holds
front squat
jerk drop (BB eye level, hells off and drop to power)
Clean pull under
Jerk dip + drive
high hang power clean
Power Clean and Pushjerk

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10 Rounds

3 power Clean + push Jerk
3 Bar MU

@60/42.5

Go every 2:00 x 8 sets
2 Power Snatch
2 Overhead Squat
4-8 Unbroken Toes to Bar
- Increasing weight every 2:00. Aim for challenging effort by the end.

"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