WARM UP – MOBILITY

Big dynamic warm-up, include some pre-squat prep and hanging / beat swing etc.

Green band stretches:

Overhead / Lats, Anterior hip opener, Front rack

Review thrusters

WOD A

THRUSTER X 3

15 min to build to a moderately heavy set of 3 thrusters (Avoid maxing our or failing reps)

Take adequate rest between sets (~2min) and you may practice/warm-up small sets of kipping pull-ups.

Bar must come from the ground (you may squat clean thruster your first rep, or power clean + 3 thrusters)

WOD B

FRAN

21-15-9

Thrusters (95/65lbs)

Pull-ups

10 min time cap, scale accordingly to finish under 10 mins today.

Partner up and count / judge for each other as if this were an “Open” workout.

ACCESSORY

3 supersets of:

8-10/side Bent over rows (heavy DB or KB – bench supported)

8-10 Standing double bicep curls (light DB’s)

12-15 Bent over revers flys (light DB or plates)

– rest 90-120s –

then;

3 supersets of:

12-15 Dumbbell pull-overs (heavy DB – upper back across bench)

15-20 Banded tricep press downs

– rest 90-120s –

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