Private Barbell
0:00-8:00 EMOM
Hang Squat Clean + Push Press
8:00-10:00 Transition
10:00-20:00 Front Squats
10-8-6-4-2 @ 52-62-67-72-77%
20:00-24:00 Transition
24:00-34:00
Fran 21-15-9
Thrusters 95/65 lbs
Pullups
Home Version
8 Minute EMOM
1) 5 DB/KB Hang Cluster Right Arm
2) 5 DB/KB Hang Cluster Left Arm
10 Minutes to Complete
5x11 Heavy Bag Squats
Home Fran 22-16-10
Single Arm Thruster
Sheet Rows
Power Lunch
16 EMOM
1. 20 Spider Pushups
2. 15 Jumping Lunges with squat every 2 lunges
3. :30 Hollow hold max effort
4. 20 Sumo Squat to Narrow Jump Squats