A.1 Hang Power Clean 5RM
A.2
10 Minute AMRAP
3 Thrusters #95/#65
3 SDHP
6 Thrusters
6 SDHP
9 Thrusters
9 SDHP
Continue by 3’s until 10 Minutes is up.
A.3
300 Flutter Kicks
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A.1 Front Squat 7, 7, 7, 7, 7
A.2
15 Minute AMRAP
15 Wall Balls
15 Burpees
15 Pull Ups
15 Box Jumps
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A.1 Deadlift 3, 3, 3, 3, 3
A.2
“Fran”
21-15-9
Thrusters #95/#65
Pull Ups
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A.1 Wendler Bench Press – Week #1, Cycle #4- TW= 1RM x .9 + 15lbs
A.2
10 Rounds
7 Chest 2 Bar Pull Ups
14 Push Ups-HR
21 Squats
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A.1 Wendler Bench Press- Week #2, Cycle #3
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
30-20-10-20-30
KB Swings
Box Jumps
Run 400M after each round
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