Snatch and Friendly Fran
Warm Up
Strength
Snatch
EMOM 10 min
3 Reps @ 75-80%
Workout
“Friendly Fran”
3 Rounds
21 Thruster 50/40
21 CTB
Cap: 12 min
Goal: Benchmark Test
Extras
Not today
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 …