FRAN RUN

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x Ring Series
1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
1 Front Roll (or attempt)
1 Slow Negative MU
1 Back Lever Flat w/ 1 leg extended (5sec)
1 Skin the Cat (5 sec)
1 Front Lever w/ 1 leg extended (5sec)
3 Strict L-sit chest to ring pull-ups

B. EMOM
15% of Total Reps from 5min AMRAP
*until failure or 30+ reps are accumulated
Ex. If 30 in 5min AMRAP then 5 EMOM until failure

OLYMPIC WEIGHTLIFTING

A. 5x3 Snatch Balance (from rack)

B. 9 x 1 Hang Snatch (from below knee)
(70/75/75/80/80/85/85/90/90)
C. 5 x 3 Second Snatch Pull @ 90 - 100%

 

 

MetCon

CLASS

E3M9M
3 Push Press (from floor)
3 Beat Swings + 3 BS w/ Tap + 3 Kipping/Butterfly Pull-ups

22min AMRAP
Run 400m
15 Thrusters 95/65
15 Pull-ups
Rest 1min Walking