10-8-6-4-2
Hang Power snatch
– Each set must be unbroken.
– Rest at least 3:00 between sets.

---

Goal & Intensity
-The aim today is to build technical strength and control with the barbell, focusing on timing and coordination through the pull phases.
-You’ll learn to use your whole body efficiently and manage the barbell under fatigue.
-Controlled, progressive loading.
-This is challenging grip, rhythm, and bar path consistency.
-Keep the bar close to your body; the shorter the path, the more efficient and safer the lift.
-NO BOUNCING, LEARN TO EXTEND EFFICIENTLY
RPE: 7–8 → heavy but technically controlled effort; the final sets should feel tough yet clean.
Why: This session develops explosive pulling power, lifting technique, and barbell cycling efficiency. The pre-workout complex primes the nervous system and movement patterns, while the main workout builds power endurance and rhythm under load, crucial for Open-style and competition lifting.

10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power clean (34/52 kg)
Push ups

---

Goal & Intensity
-Build strength and stamina while descending in reps.
-Focus on keeping the technique intact.
-Drive with the hips first on cleans and keep shoulders active during push-ups.
RPE: 8–9 → high intensity but manageable if pacing is smart.
Why: This workout trains both mind and body to handle high intensity while building grip strength and explosive power.

2 RM power clean

Work on handstand/handstand walk progressions

Deadlift 3 RM

12 min EMOM
- Snatch (80 % 1 RM)

3 min break

12 min EMOM
- Clean and Jerk (80 % 1 RM)

Option 1
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups

---

Option 2
For time:
15-12-9
Thrusters (29/43 kg)
Pull-ups

---

Option 3
For time:
15-12-9
Thrusters (15/20 kg)
Ring rows

---

Goal & Intensity
-This is a classic – one of the most famous CrossFit workouts – designed to measure how hard you can push in a short time domain.
-The purpose is to capture a benchmark score to compare with previous and annual performance.
-Fast and intense – your lungs will burn and your muscles will flood with lactic acid, but the total volume stays manageable.
-Each round should be completed in no more than 2–3 sets.
Tip: Don’t waste time staring at the bar – pick it up as soon as you can and breathe with the movement.
RPE: 9–10 – this should feel like an all-out effort.
Why: Fran tests capacity, power output, and mental grit – it’s a tough but honest benchmark, and that’s why we hit it only once a year.

3x5 Wendler

Perform 3 sets of 10 front squats with a rest period between. Goal is to move the chosen weight as fast as possible (AFAP).

Back Squat

2 x 10 @ 70% +
2 x 8 @ 78% +
2 x 5 @ 83% +

Go Every 3:30