Skill: Accumulate 24 heavy Turkish Get Ups (12/arm) with good technique
Conditioning: For time: 15 Clean and Jerk, 115/85 lbs Run, 400 m 15 Chest-to-bar Pull-ups Run, 400 m 15 Clean and Jerk, 115/85 lbs
Core: 3×8-10 Rower Pike Ups
Tempo Back Squat 33X1 – 4×3 at 70-75% Rest 2 minutes
3 second negative and 3 second pause today, lets really focus on control, staying tight and NOT bouncing out after the pause!
“Francy” 5RFT – 12 min cap 200m run 15 Front Squats 95/65 | 75/55 | 45/35
Workout – modifying the Nancy workout to cut the run in half and make it front squats, so we should be able to move faster than normal on these. Pace your run to try and stay unbroken on the front squats!
