"Fran" for time:
21-15-9 of:

Thrusters 95 lbs/65 lbs
pull-ups

Deadlift:
-3 @ 80% of 1RM - 165
-3 @ 85% of 1RM - 175
-3+ @ 90% of 1RM - 185

Bench Press:
-3 @ 80% of 1RM - 85
-3 @ 85% of 1RM - 90
-3+ @ 90% of 1RM - 95

Metcon:
Until unable to complete a full round, EMOTM:
-10 wall ball shots
-15 strict push-ups

Metcon: skipped out- decided to make this just a strength day

12 Mins Time Cap:
20 Clean 40Kg
20 Box Jump Over 60cm
20 Clean 50Kg
20 Box Jump Over 60cm
20 Clean 60Kg
20 Box Jump Over 60cm
As many Clean as possible at 70Kg

For Time:

1000M run
30 HSPU
1000M Row

Modified HSPU and substituted Row for 1000M run

For Time;

75 Power Snatches (75lbs)

21-15-9

95# power cleans
bar dips

Used red band

In teams of two, sharing all work evenly. Both people run at same time and complete whole distance each:

• 700m Run
• 60 x 50kg Power Snatch
• 700m Run
• 60 x 50kg Clean & Jerk
• 700m Run
• 60 x 50kg Deadlift
• 700m Run
• 60 x 50kg Back Squat
• 700m Run
• 60 x 32kg KettleBell Swing
• 700m Run
• 60 x 50kg Floor Sweepers
• 60 x 20kg Plate Situps
• 700m Run

Matty O & Bretto: 1hr 3mins 30secs

Hieronta, hieronta, hieronta... tosin pitäs olla usempi kuin tämä yksi.

After completing our 1 rep max for snatches, we did the following:

3x for Time
10 Sit Ups
15 Box Jumps (24")
10 Double Wall Balls

Lisäpaino nojapuudippi 3 x 6