Skills
3 sets of:
10 front-foot elevated split squat (10L/10R) – unloaded
10 plate front squats + 5 plate front raise at bottom of squat
:20 hollow body hold
Strength
Front Squat
Sport/Life:
20:00 to work up to a 1RM
Fundamentals:
20:00 to work up to a 3RM
Metcon
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
*8:00 time cap. Scale accordingly to maintain intensity
