Strength
Front squat
Bench press
Warm up set
40%x5
50%x5
60%x3
Working sets, 3 min rest between rounds
70%x3
80%x3
90%x amrap
Conditioning
“Fran”
21,15,9
Pull-ups
Thrusters.
Warm up 10 mins Strength (20 mins to complete strength) 4x4 DeadLift 4 rounds not for time 8 single leg DB left leg 8 single ...
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