https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength:
Strict press

Establish 5RM!

Skill: Thruster/ Thruster efficiency.

MetCon: “Fran”
21-15-9

Thrusters 42.5/30kg
Pull ups.
*12 min time cap

*Ask Coach for scailing options

MESkwaat

High bar back squat 2-2-2-2-2-2 (aim to heavy double)

Front squat 4*6-8

Bent over row 3*10

Banded good mornings 100 reps