April 4

A. Warm-Up

3 rounds

10 Thrusters with Wall Ball
10 Med ball cleans

A2. Activation + Skills

For Quality (8 min cap)

30 DU or 1 min DU prac or 60 single unders
5 per side Pistol/ Band assisted pistol
2 Turkish Get-Ups Per side

B. Conditioning

'Fran'

21-15-9

Thrusters @ 43/30kg
Pull Ups

*Scale weight an pull ups appropriately

(10 minute cap)

C.Strength

Deadlift Volume
3x3 @ 70% of 1RM

Rest 2 min

D. Cool down