Weightlifting (Back Squat)

BUILD A 1RM

6 Sets 3’/Set

Calentar hasta el 87% antes de los sets de trabajo, intercalando prog. de kipping Pull Ups

S1: 87-90% x 1-2 reps
S2: 92-95% x 1 rep
S3: 95% – 100% x 1rep
S4: 100% – +100% x 1 rep
S5: +100% x 1 rep
S6: +100% x 1 rep


Fran

21-15-9 Reps For Time
Thrusters (95/65 lbs)
Pull-Ups


Metcon (Tiempo)

ADVANCE

HEAVY FRAN

FOR TIME

15-12-9

Thrusters @ 50/35
C2B-PU