#franday #getreadytorumble

 

Skill: Snatch Practice

6 min EMOM

ODD: 2 Power Snatch @65%

EVEN: 1 Hang Squat Snatch w same weight

 

3 min transition

 

Strength: OHS Squat - 9 Mins (1:30 per set)

1 x 5 60%, then 2 C2B or 2 Pull up
2 x 4 70%, then 2 C2B or 2 Pull up
2 x 2 80%, then 1 C2B or 1 Pull up
1 x 1 90%, then 1 C2B or 1 Pull up

 

4 min transition

 

WOD: “Fran"

Fran

21-15-9

Thrusters 95/65

Pull ups

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