1) Clean and Jerk 2 x 3 75%, 2 x 2 85%, 4 x 1 90-95%
2) Max Back squat
3) 9 sets of 2-5 muscle-ups
rest 30 seconds between sets.
-Pick a number you can hold consistently (i.e. same # as 6/28)
4) "Fran"
21-15-9
Thrusters (95/65)
Pull-ups
5) Take your Fran time and multiply it by 5
Spend that time on the Bike at a moderate pace
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