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
Chipper
10 Wall Walks
50 Rev Lunges with high knee each side
100 Jump Squats
50 Leg Raises with Hip Pulse
10 Wall Walks
18 min cap