Strength
3 Sets of:
Front Squats x 7 @ 75%
Rest exactly 2 minutes between sets.
MetCon
“You Ain’t Got No Legs Lt. Dan”
Complete the following For Time:
21-15-9
Thrusters 95/65
Pull Ups
*On the top of every minute starting at 1:00, complete 3 Burpees before continuing with the workout.
Barbell
Take 20 minutes to build to today’s Max:
3 Position Snatch wk to max then -5%, -10%
Then…
3 Position Snatch @ Today’s Max -5% and -10%
3 Sets of:
Russian Twists x 30
We start the week with some moderate weight Front Squats for 7 reps. Be diligent about the 2 minute rest between sets. If you aren’t feeling too hot today back off on the intensity. We are in Open Season so the priority is staying healthy and allowing our body time to recover for the weekly Open WODs.
We have a quick and dirty one today for the MetCon. It’s Fran with some Burpees thrown in because everything is better with Burpees. You should be able to keep the intensity high during this WOD like you would in standard Fran, but the Burpees will definitely slow you down a little. The Burpees are designed to throw you off your rhythm so stay focused and try to get back into a groove as quickly as you can after the last Burpee. Expect some Fran Lung!