Fran Fitness Workout #180

Day 87/112

SKILL WORK:
EMOM 5 minutes
2 Muscle-Ups (or 4 muscle-up progression moves)

3 Position (Squat) Snatch:
High-Hang, Low Hang, Full Complex
2 reps Complex @ 55% of 1RM snatch
1 rep Complex @ 65%
1 rep Complex @ 75%

Hang Power Clean:
2 sets: 2 reps @ 65% of 1 RM squat clean
1 set: 2 reps @ 75%

1 set: 2 reps @ 85%

INTENSITY:
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

RESET:
6 Rds
30m Sprints
30s Rest