8 Jun 18

Back Squat (Build to a 3RM)
Every 2:00 for 6 sets

–use only these 6 sets–

Metcon (AMRAP – Rounds and Reps)
“6 Minutes in FRAN”
15 Thrusters (95,65)
15 Pullups

L2 – 15 Thrusters and 9 Pullups
L1 – 9 Thrusters and 9 Pullups

Notes: Remember the levels are only suggestions unless we are using them for an online competition. You may use any weight or rep scheme that suits your needs and the coaches have helped you choose.

Extra Credit
Metcon (AMRAP – Rounds)
4-5 Rounds
3-5 Second negatives on all Accessory work is suggested for maximal time under tension

1. Standing Alternating Dumbell Arnold Press – 8-10 reps each
2. Banded Pull aparts 10-15 reps
3. GHDSU 10-20 reps use med ball if 20 reps is easy for you

Metcon (Weight)
Every 2 Minutes for 7 sets
1 Snatch Grip Deadlift + 2 Low Hang (just below knee) Snatch Grip High Pulls + 1 Low Hang Squat Snatch
–add weight each set
–maintain perfect form

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