RX
1. Warm-Up
Row 300m
12-9-6
Empty Bar Thrusters
Bar Facing Burpees
Row 300m
Take this serious if you want to PR “Fran”, you need to get your HR Spiked and your body loose.
2. Find a 1RM Power Snatch
3. “Fran”
21-15-9
Thrusters 95/65lb
Pull-Ups
SCALED
1. Warm-Up
Row 300m
12-9-6
Empty Bar Thrusters
Burpees
Row 300m
2. Hang Power Snatch 5x5
3. 21-15-9
DB Thrusters
Ring Rows