Sport & Performance
1.1 clean & jerk @ 85% of 1RM every 90 seconds for 12 min.
2.split press 4-4-4-4 work to heavy in 10 min.
3 rounds for time of:
-400m run
-21 kettlebell swing #70m #53f
-12 plyo pushups
Fitness
1.power clean 2-1-1-1-1-1 work to heavy in 12 min.
2.split jerk 2-2-2-2 work to challenging in 10 min.
“Fran”
21-15-9 reps for time of:
-thrusters #95m #65f
-pullups
post times to comments
Calm before the Fran storm.
Read:
Southern Maryland Strength & Conditioning's Blog 