Strength:
1.) Hang Clean with 3-sec pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly)
1×3@95%
1×3@90%
rest as needed
2.) Behind-the-Neck Jerk (work to a 3rm (drop all reps)
1×3@95%
1×3@90%
rest as needed
3.) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.
WOD
"Fran"
21-15-9
Thrusters (95/65#)
Pull ups
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