Mobilize, then:
Two sets of:
Plank with Forward Reach x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Prone Plank Hold x 30 seconds
Ring-Rows x 10 reps (slow and controlled)
Gymnastic Skills & Drills
Three sets, not for time, of:
30 Second L-Sit Hold (accumulate the time)
10 Ring Toes-to-Bar
12-14 Alternating Pistols (med-ball step ups)
Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk
“Fran & Friends”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Pull-Ups
When the running clock reaches 8:00…
Complete rounds of 15, 12 and 9 reps for time of:
Dumbbell Thrusters (50/35 lbs)
Toes-to-Bar
When the running clock reaches 16:00…
Complete rounds of 9, 6, 3 reps for time of:
Kettlebell Front Squats (32/24 kg KBs)
Bar Muscle-Ups
Note times individually for each of the couplets.
Time Cap: 24:00