4 x
2 Rope Climbs ( With legs)
0:15's False grip hold https://vimeo.com/177415732
5 band resisted scapular retractions https://vimeo.com/175147428
rest 60-90's

Rest & Recover

TEMPO BACK SQUAT (20X1)

3 x 6

Heavier than last week.

Post loads to comments.
Exposure 8 of 8

---

LIGHT “FRAN”

For Time:
21-15-9
Thrusters 75/55
Pull-Ups

The Thrusters should be light, and the goal is unbroken. Sub Jumping Pull-Ups as needed.

Post time and Rx to comments.

3x10 Glute bridge

Bench Press 5x5

150 min
Warm up for 20 min

1.Gymnastics
A. HS Walk practice for 15 min
- 30 m

B. BMU practice for 20 min
- HTB 3 x 1
- BMU 1 3 3 3 4

C. BMU speed:
Every 2 minutes for 4 rounds:
20 s. ME Bar muscle ups
- 4 4 4 4 reps
- Total of 30 BMU

2.Weightlifting
A. Power snatch
- Build to heavy set of 5 touch and go

B. Every minute on the minute for 7 minutes:
5 Power snatches @ 80% of A)
- 35 kg

3.Strength
A. Back squat
- 6 x 2 @ Same weight as last week
- Rest 2-3 min
6 x 2 x 80 kg

4.Conditioning - not done

5.Accessory - not done

OTM 21 min. 1 min High Hang Clean, 2 min Hang Clean, 3 min Clean, 4 min High Hang Clean.... All reps must be squat

Box-kyykky 6x2x60% + 67,5%x1 + 75%x1
Salkkunosto 4x6
Vatsat 100 toistoa
Kelkka 40-50% x omapaino x 6 "spurttia" (pitkillä palautuksilla)

Deadlift 5x5

Open Workout 14.5 (Modifiet)

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
Thrusters 42,5kg
Bar over Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
Thrusters 30kg
Bar over Burpees