May 5, 2025 – Performance

General Warm Up

Two Rounds of:
10Banded Sumo Good Mornings
12 Banded Face Pulls
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat

Then…

Complete 5-7 reps of each task:
Front Rack Lunge On Each Leg
Pause Front Sqaut
Good Morning
Back Squat
Back Rack Reverse Lunge
Overhead Squat

A.
Take 10 minutes to build to 85% Front Squat weight and then…

Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90%

B.
Full Effort
“Fran”
21-15-9
Thrusters (95/65 lbs)
Pull-Ups

Full Victory
“Franish”
21-15-9
Thrusters (75/55 lbs)
Pull-Ups

Goal: 4-8 minutes
Cap – 10 minutes