10
07 '18
METCON
“Running FRAN on a ladder”
For time:
800m run
21 thrusters 95/65
21 pull ups
400m run
15 thrusters 135/95
15 chest to bar pull ups
200m run
9 thrusters 165/115
9 bar muscle ups
100m run
Scale option 1: Keep the run as is, thrusters at 95/65 and regular pull ups
Note: This might be SPIIIIICY!
Weightlifting W4D1
Power snatch
5-5-5-5
Snatch
5-5-5-5
Note: For both the power snatch and snatch, do 5 singles close together, all working sets above 50% of your respective 1RM
Snatch pulls @110% of 1RM (touch and go, no drops)
2-2-2-2
Back squats
5-5-5-5-5
Note: All working sets above 50% of 1RM
