Super Fran

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS
Max Effort Unbroken Muscle Up set
Then 3x60% of best UB
*Rest 60s between sets

OLYMPIC WEIGHTLIFTING
A. 4x4 Sotts Press
B. E90s x 9
1 Snatch (build to heavy but perfect single )
B1. 3x1 @ 80% of today's best
C. 5x1 Snatch pull with 2sec pause at knee @ 100%

CORE
accumulate 3min L sit
5 strict t2b each break

MetCon

CLASS

E2M10M
5 Back Squats (stay between 75-80% 1RM)


5 Rounds for Time:
15 Thrusters 95/65
15 Pull-ups