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