Monday (A) M/E Back Squat (B) For Time-FRAN-21-15-9 Thrusters & Pull-ups
Tuesday-(PreWorkout) CrossOver Symmetry Activation or Plyo (Mobility) Clean & Jerk or Snatch Prep (A) For time-9 SnatchorClean&Jerk@70%1rm, 7 SnatchorClean&Jerk@75%1rm, 5 SnatchorClean&Jerk@80%1rm, 3 SnatchorClean&Jerk@85%1rm, 2 SnatchorClean&Jerk@90%1rm, 1 SnatchorClean&Jerk@90%1rm (PostWorkout) Iron Scap
Wednesday- (A) For Time-NANCY-5 Rounds 400m Run, 15 OHS 43/30kg or CFSEndurance Long Interval 5 Rounds Run 400m, 15 Unbroken OHS 1:1 Work/Recovery (B) M/E Front Rack Walking Lunge 10m
Thursday-(A) M/E Bench Press (B) CINDY-20min Amrap 5 Pull-ups, 10 Push-ups, 15 Air Squats or CFSEndurance Tempo 5Up to 5km@Preferred Cadence Stop if fall behind cadence
Friday-(A) Strongman/Strongwoman In Teams of 2 for time 60 G2Shoulder 64/43kg
Saturday-7am CFSEndurance Short Interval 5 Rounds Run 600m then max Cals on bike in 4mins 2min Recovery between Intervals
Saturday-8am Catch Up
Sunday-8am Active Recovery
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