Friday, November 3rd 2023

WARM UP – KB

EMOM x 4 (alternate minutes)

-15 KB swings + 10 air squats

-5 burpees + 10 push ups

MOVEMENT/MOBILITY – PVC, barbell

*grab PVC

10 PVC passthroughs

5 around the worlds / direction

5 air squats w/ heels on PVC

5 air squats w/ toes on PVC

10 SLOW front rack sots press w/ PVC

5 hand release yoga push ups

:30 upward dog

20 hollow rocks

*grab barbell

5 upright rows

5 deadlifts w/ :05 pause below knee

5 tall squat cleans

5 Hang Clean Pulls

3 Squat Cleans

4 Push Jerk w/ Pause in catch

4 Split Jerk w/ pause in catch

STRENGTH

EMOM x 5

1 Hang Power Clean + Front Squat + Push Jerk

right into

EMOM x 5

1 Squat Clean + Split Jerk

*no percentages, build in weight across the 10 minutes

METCON

“Fran”

21-15-9

Thrusters (95/65)

Pull-Ups

8 Minute Time Cap

*the classic test of intensity, hold on unbroken on thrusters as long as possible