Frannie

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

4x4 Sotts Press

E90s x 9
"1 Snatch (build to heavy
but perfect single )"

"3x1 @ 80% of
today's best"

"5x1 Snatch pull with
2sec pause at knee"
@ 100%

GYMNASTICS
3 Rounds
"5 Ring Swings (hold something in feet
or ankle weights) "
4 Banded Transitions
3 Kipping Ring Dips

4 Giant Sets:
"1 Strict MU
3 Kipping MU
3 Kipping MU
2 Kipping MU"
*come off the rings after each mini-set
*get back on rings AFAP
"*rest as needed
between giant sets"
"*if unsuccessful last week,
repeat last week"

CORE
accumulate 3min L sit (rings or paralettes)
5 strict t2b each break

 

MetCon

CLASS

E90s x 7

1 Overhead Squat (from rack)

Frannie
For Time:
21 Thrusters 95/65
50 Double Unders
50 Sit-ups
21 Pull-ups
40 DUs
40 Sit-ups
15 Thrusters 95/65
30 DUs
30 Sit-ups
15 Pull-ups
20 DUs
20 Sit-ups
9 Thrusters 95/65
10 DUs
10 Sit-ups
9 Pull-ups

15min time cap