WARM-UP – (3:00 – 20:00)
3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)
into
3 Sets
10 PVC Pass Throughs
5 Snatch Grip Shoulder Press (PVC)
5 Overhead Squats (PVC)
5 Kip Swings

STRENGTH – (20:00 – 35:00)
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)
Rest 60-90 seconds between sets
Athletes have 10-12 minutes to complete 5 sets of 3 reps on overhead squats between 60-70%


WORKOUT – FRAN – (35:00 – 45:00)
21-15-9
Thrusters (95/65)
Pull-ups
TARGET SCORE
Target time: 2:30-3:30

Time cap: 6 minutes
Stimulus is high intensity. “Fran” is a classic benchmark workout that is low enough volume for athletes
to keep up a strong pace across the entire workout. Give athletes plenty of time to warm up, as this will
be a very quick workout for most athletes
Pull-ups: Athletes should choose a variation of pull ups that will allow them to complete sets of 5-10
reps at least at a time.
Thrusters: Weight selected should allow for an unbroken set of 21 reps when fresh (even though this is a
strategy that may not work well for all athletes)
MOBILITY – (52:00 – 60:00)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal