Strength
Fitness: 4 x 3-5 Back Squat @ 30X1
Performance: 4 x 4-5 Back Squat @ 65-70%
Rest 2-3 minutes between sets
Conditioning
With a continuously running clock:
0:00 – 10:00:
Complete “Fran”; 21-15-9 of:
- Thrusters (95/65)
- Pull Ups
10:00 – 25:00
Run 1 Mile
In time remaining: find 1RM Power Clean
Note time/weight for each component.