Squat Clean and Jerk
Set 1 – 1 rep @ 84-86%
Set 2 – 1 rep @ 88-92%
Set 3 – 1 rep @ 92-94%
Set 4 – 1 rep @ 94+%
Rest 2 min btwn sets.
*Go for a max if feeling good on last rep!
Front Squat
1 rep @ 89% of 3RM
Rest 30 sec
2 reps
Rest 30 sec
3 reps
Rest 30 sec & continue to add 1 rep until you reach a 9/10 RPE, leaving 1 reps in the tank for the day.
*Put the bar back in the rack during the rest break.
“Frantastic”
11-9-7-5-3
Thrusters @ 115/85 lbs
Chest-to-Bar Pull-Up
Time Cap: 6 minutes
*HIGH TURNOVER!
Advanced – closer to 3 minutes
RX& Below closer to 4-6 minutes