A little Saturday post-WOD fun.

Strength/Skills:

Snatch Positions @ 45%

3-3-3 @ 2″ Drop

3-3-3 @ 4″

3-3-3 @ 6″

3-3-3 @ Full SQ

 

For Quality

 

Conditioning:

“Fun With Fran”

15 Thrusters + 15 Pull-Ups + 15 Thrusters

Rest until clock says 5:00*

12 Thrusters + 12 Pull-Ups + 12 Thrusters

Rest until clock says 10:00*

9 Thrusters + 9 Pull-Ups + 9 Thrusters

 

For Time

Weight:

RX (65/43)

Masters (45/30)

*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.

 

 

Mobility:

Lateral Opener – 2:00/side

Single Leg Flexion – 2:00/leg

T-Spine Smash – 2:00

 

 

 

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