Saturday

Warm-up
EMPTY BARBELL
5 Slow Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Front Squats

3 Pausing Front Squats (0:03 in the bottom)
3 Front Squat + Strict Press
3 Front Squat + Push Press

LIGHT WEIGHT
5 Thrusters

MODERATE WEIGHT
5 Thrusters

WORKOUT WEIGHT
3 Thrusters

5×3 HEAVY-ISH THRUSTER
-Heavier than "FRANCINE" weight
-Moderately Heavy
-Have athletes go on the 2:00
-Or run a clock for 10-12 minutes

5 Kip Swings
1-3 Strict Pull Ups
3 Kip Swing, Kip Swing, Pull Up
5 Kipping Pull Ups

Metcon (Time)
Partner "Francine"
20 Rounds for Time:
3 Thrusters (135/95)
6 Pull-ups

– each partner completes a whole round then switches to the next partner.