Monday
Truncated Schedule for Labor Day 9am and 10am classes only
Front Squat
0:00-2:00 5@50%
2:00-4:00 4@60%
4:00-6:00 3@70%
6:00-8:00 2@80%
8:00-10:00 1@85%
10:00–12:00 1@90%
12:00-14:00 Heavy Walkout@110% (10 seconds)
14:00-20:00 Heavy Single by Feel. If the grease is hot, cook! But don’t force it. 1RM Test next Monday.
MetCon
Team of 2 Heavy Fran
21-15-9
Thrusters 135/95
Chest to Bar Pullups
Partner A does 21 thrusters + 21 pullups. Partner B does 21 thrusters + 21 pull-ups while Partner 1 rests. Etc until both have completed 21-15-9 each
Scale thruster weight as needed but should be heavier than normal thruster weight.
15 min cap