FRANERVALS

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
7 x 1 Clean & Jerk Complex
*complex = 3 pos power clean + jerk @ each pos
*top down
*heavier than last week

GYMNASTICS
5-8 Sets of 20/15 Cal Assault Bike (AFAP) + 1 - 3 Muscle Ups
*rest as needed bw

MetCon

E2M10M

5 Thrusters (from the floor) work to 5RM
2-3 Pull-ups (or C2B)

For Time:
21 Thrusters
21 Pull-ups
Rest precisely 1min
15 Thrusters
15 Pull-ups
Rest precisely 1min
9 Thrusters
9 Pull-ups
Rest precisely 1min
Max Effort Unbroken Thrusters
Immediately into . . .
Max Effort Unbroken Pull-ups

Score = Time for the 21-15-9 (incl 2min rest) + UB reps (each)
ex. 4:41 & 19 & 22