Friday -

CLASS PROGRAM

A.) below the knee hang snatch

- 15 minutes to work up to heavy single  

B.)  “complex Fran”

7 bar muscle ups

7 C2B pullups

7 pulls

21 thrusters 95/65

5 bar muscle ups

5 C2B pullups

5 pullups

15 thrusters

3 bar muscle ups

3 C2B pullups

3 pullups

9 thrusters

INT : All C2B 21/15/9

Scaled : “Fran” 

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C.) Front Squat

- heavy set of 5

snatch DL to knee

5x10 @ 90-100% of snatch

Below knee muscle snatch  

5x5 @ heavy as possible 

D.) AMRAP 15

12 KB hang squat cleans 53/35 x 2

1 legless rope climb

12 KB hang cleans

1 rope climb

12 KB front squats  

5 rope pullups

E.) Ski erg

50 calories for time