Fitness
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets…
– 10 ring rows w/ 10 sec hold on final rep
After even sets…
– 10 DB Romanian deadlifts @ 3011 tempo
B) E3M x 5-8 sets:
– 12/9 cal row
– 9 DB push press
– 6 hanging knee raises
Performance
A) E2.5M x 6 sets:
– 5-5-3-3-2-2 push press
B) E3M x 5-8 sets:
– 15/12 cal row
– 9 shoulder to overhead (115/75, 95/65)
– 6 toes to bar
Fitness
A) E3M x 5 sets:
– 5 back squat @ 31X1 tempo
– 10 DB Z-press
– 5/side SA ring row w/ reach
*Sub box or goblet squat for back squat if needed
B) “Running Little Fran”
3 rounds for time:
– 400m run
– 15-12-9 DB thrusters
– 15-12-9 strict pull-ups
Performance
A) E3M x 5 sets:
– 5 back squat @ 31X1 tempo
*Heavier than 5/22
B) “Running Fran”
3 rounds for time:
– 400m run
– 21-15-9 thrusters (95/65)
– 21-15-9 pull-ups