Sots press 4X6

"FRIENDLY FRAN"
3 ROUND FOR TIME OF:
21 THRUSTER 50/35 40/20
21 CHEST TO BAR

AMRAP in 15 minutes

10 DB hang clean @2x15/10kg
10 Burpee over DB
15 DB DL
15 Pull-Ups

Db floor press 5x10
Box step up 4x6/6

A,
1+1/4 Front squats heavy triple
- find the best of the day 5-6 sets

B,
Olympic Squat 1x15, using heaviest weight for the set
Reverse Hyper 10-10-10, using heaviest weight per set

Olympic Squats-
Narrow stance as deep as possible; be sure
to control the movement all the way up and down.

Try to increase 2,5-5kg from last week for each lift.

C,
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
Rest 1 min

D,
As many reps as possible in 7 mins of:
2 Diamond Push-ups
2 Bicep Curls, pick load
2 Weighted Sit-ups, pick load
4 Diamond Push-ups
4 Bicep Curls, pick load
4 Weighted Sit-ups, pick load
6 Diamond Push-ups
6 Bicep Curls, pick load
6 Weighted Sit-ups, pick load
...
Continue adding 2 reps each round to each movement until time expires.

Athlete chooses the weight on each movement. It should be something you can confidently do a set of 10-15 reps with.

• 45s. Row/Bike + 45s. Walk out w/ Push up
• 45s. Row/Bike + 45s. Squat w/ twist

• 45s. Row/Bike + 45s. Mountain climber

• Work on: DU's

• Mobility...

AMRAP 25 with a partner:
100 Calorie Row or Bike
100 DB Thrusters @2x22,5/15kg
100 Burpees
100 Toes to Bar

One person works - split evenly.
Goal: 1+rounds

10 rounds for time of

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks

♀ 105 lb. ♂ 155 lb.

10 Thrusters @45/33kg
15 Bar-Facing Burpees
20 Thrusters
25 Bar-Facing Burpees
30 Thrusters
35 Bar-Facing Burpees
30 Thruster
25 Bar-Facing Burpees
20 Thrusters
15 Bar-Facing Burpees
10 Thruster

EMO2M: 2 Rope climb

TC: 36'

Find a heavy 1 in 20min.