Thursday

'Fran'

21/15/9

Thrusters (40/30)
Pull ups

Wednesday

Snatch Practice

Then:

15,12,9,6,3 Hang Squat Snatch (30/20)
9,9,9,9,9 Toes to Bar or Toes to Rings
3,6,9,12,15 Push Press (50/40)

Tuesday

"Sam"

10 RFT

3 x HSPU
6 x Pullups
9 x Weighted Abmat Situps (5/10)

Monday

10,9,8,7,6,5,4,3,2,1

Front Squats (50/40)
KB Swings

Starting with & on the minute every minute: 3 Toes to Bar

Record total T2B

Saturday

Max reps in 4 Rounds:

1 x min Squats
1 x min Push Press (40/30)
1 x min Pull ups
1 x min rest