Fitness

1) 8:00 of Light Snatch Technique Work

2) 8:00 EMOM of: Snatches x 2 + OH Squat x 1

3) “FRAN”

  • 21-15-9
  • Thrusters and Pull Ups

Competitors

See board in gym

Fundamentals
1) Teach pull-up progressions and toes to bar progressions

2) Movement break out- teach GHD back extensions and GHD sit-ups: 3 Rounds X 10

3) Row 2k for time

Travelers

AMRAP in 8 min:

  • 10 Wall Squats
  • 3 HSPU

Athletes

See board in gym