Wednesday
A. Take 15 minutes to build to a heavy single Back squat for the day
-if feeling good, go for something
B. For time
“Fran”
21-15-9
Thrusters @ 95#/65#
Pull-ups
Essentials
A. 12 min EMOM
Min1- DB floor press x10-12 reps
Min2- supinated pedlay row x8-10 reps
Min3- RKC plank 25-30sec wtd.
B. For time:
4-6-8-10-12-14
DB clean and jerk
Box step-ups
5-10-20-30-40-50
Jump rope
*13 min time cap