Strength/Skill

CLEAN COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Cleans*


*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across


Workout

"FRAN"


FOR TIME

21-15-9

Thrusters (95/65)

Pull-ups

 

Capacity Work 

21-15-9

DB Thrusters

Jumping pul ups

 

Homework

 CONDITIONING

5 SETS 

4:00 Run @ 70% Effort

-Rest 2:00-

2:00 Run @ 80% Effort

-Rest 1:00-

1:00 Run @ 90% Effort


-Rest 3:00 b/t Sets-


STRENGTH

1. 5 SETS*

4 Below The Knee Hang Power Cleans + 2 Above the Knee Hang Squat Cleans + 1 Squat Clean


-Rest 2:00-3:00 b/t Sets-


*Start light and build to a moderate set of the complex

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