Friday 09112015

FranPic
BB Gymnastics:
1. 3×1 – Snatch Double from Blocks @ top of knee + 1 Rep from floor – AHAP – (no misses)
2. 3×1 – Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor – AHAP – (no misses)
3a. 3×5 – Clean Pull (85-95%) – practice good form
3b: 3×3 – Power Clean Hold (75-80%) – 3 second hold in the power position on the catch.

Met-Con:
AMRAP 12 minutes of:
“FRAN”
21-15-9
Thrusters 95/65)
Pull-ups
*After you’ve done 1 rep scheme of FRAN, you start with the round of 21 again. Approach this FRAN with caution! Pace your self!!

Test:
For Time:
750m Row
50 Wallballs (20/14)
25 Power cleans (135/95)
*Go Fast and Go Hard. Do not strategies… Just GO! GO! GO!

Accessory Test:
50 Alternating pistols for time

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