GROUP A
WARM UP
4mins
10 Pause banded goblet squats
10 spiderman push ups
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Skin the cat stretch
STRENGTH
Back squat 6×3
ACCESSORY
Romanian deadlift 5×8 – Every 2mins
WOD
21/15/9
Deadlifts 102.5/70kg
Burpee box jumps 24/20″
GROUP B
- 2 Power clean and push jerks building from 60% to 70%
- Push press 3×8 pick a challenging weight
- 20min EMOM
1st – 10m Hand stand walk
2nd – 20/15 Cal row - Triple *unbroken “Fran”
3 Rounds of 21/15/9
Thrusters 42.5/30kg
Pull ups
*50 Burpees every time you break - Don’t forget to check the date before beginning triple Fran