"Fran"

21-15-9

Thruster
Leuanveto

A: 10min emom
3 power clean + 1 push jerk
B: E2M Deadlift 8x5 @65% sista setet amrap
C: Front squat 3x5
D: Nordic hamstring curl 3x5

5-10 reps of Thoracic Flow 2.0 video and/or 5+5 Lying Shoulder Circles video

From 0:00 to 4:00
Row 500/400 m
Plyo Box Burpees Jump Overs (60/50 cm) 10 reps
C2B Pull Ups 10 reps
From 4:00 to 9:00 rest
From 9:00 to 15:00
Row 750/600 m
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
C2B Pull Ups 20 reps
From 15:00 to 20:00 rest
From 20:00 to 28:00
Row 1000/800 m
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
C2B Pull Ups 30 reps

7 rounds:
30s alt wave
60s rest

Use 10 minutes for drills before starting section ”A” or ”B”.
- Find the weakness
- Fix the weakness

A) Snatch

In 20 minutes, build up to a heavy, but fast set of (Snatch hi-pull + 2 snatches)
- 2 x same weight before adding more weight
- No tng, no letting go

B) Clean and jerk

In 20 minutes build up to a heavy, but fast set of Clean hi-pull + clean + jerk
- 2 x same weight before adding more weight
- No tng, no letting go

C) Back squats

4 sets of 6 back squats @ 50% (light/moderate)

"competitior:

strict muscle up into muscle up eccentric(1-3 reps)

or

muscle up eccentric (5-10 reps) rest as needed in between

Fitness:

10 rounds

1 eccentric pull-up
1 eccentric ring dip

Circuit

Every 90 sec perform the reps on each station:

1,5-10 russian press ups (regular press-ups or eccentrics if not) russian dips if russian press-ups are easy
2, 10 box kips
3, rope pull arm over arm from standing but in a strict hinge attempt a min of solid pulls including time to run the rope GO HEAVY!!!!
4, back extensions on swiss ball 45sec
5, 6-8 acher pull-ups or 6-12 archer ring rows

3 rounds

A: Snatch 5x1@90-100%
B: Deadlift amrap @75%
C: Front squat 5x@75% 3x@85% 1x@95%
D: Nordic hamstring curls 5x5
E: Drop set leg extensions 3x10

2 Power clean + 1 hang squat celan
2 Push press + 1 Push Jerk
Front squat 5x3

For time
30-20-10
Ring Dip
Cal. Ski

Directly into...

AMRAP 8

12 Deadlift 110/70kg
6 HSPU

Time & Reps