Strength:
Box Squat - Set a new 1 Rep Max
(Use bands if you have them)
Skill Work:
Snatch - Build up to no more than 80% of 1RM
(Focus on speed of the 3rd pull)
WOD:
"Heavy Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs
Watch Greg Amundson do Heavy Fran. WOW!
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