Warm-up
Foam roll/Lacrosse ball upper back & Lats 3 min,
7 way shoulder stretch,
2 Rounds:
10 KB swings,
10 KB goblet squats,
10 KB press /arm
Strength
Press for heavy 2
WOD
‘Heavy Fran’
15-12-9
Thrusters 135/95
Weighted pull-ups 45/25
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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