Activation
Leg ext
10 alt knee raises **stand still &lift knee as high as possible (no hands)
10 alt butt kicks **lift the heel as high as possible toward the butt (no hands or forcefully kicking)
15 back extensions
10 banded face pulls
#
Warm-up
1 min bike @400w/300w
5 burpees **stepping down & up
10 alt DB snatches
7 WBs
3-5 strict pull-ups **third round switch to kipping (no butterflies)
5 BB snatch pulls in the high hang position
x3
#
Mobility
Cobra stretch :15 sec /:05 rest x 2 sets
Lying hip rotation hold :30 sec **each
Thoracic/Lat :30 sec stretch
Lunge w/elbow to floor :30 sec **each
#
Weightlifting
Snatch Cluster: 1.1.1 @75-80% x6 sets
**rest :15 sec between snatches
**rest 2:30-3 mins between full clusters
**percentage of 1RM
#
Conditioning
Fran
21-15-9
Thrusters @95/63
Pull-ups
–
Rest 5 mins
–
12 mins to build to a heavy single back squat
**appropriate jumps, not looking to PR or forcing weight here. Build to what you can with the time given only
#
BE Complete
1. Crossover symmetry protocol: 7-8 mins
2. 12-16 TGUs w/2 sec pause in each position
3. 2 mins rolling out chest
4.m 3-4 mins stretching hips
Snatch cluster @130
Fran 3:25. 17 sec pr
Rest 5 min then 12 min to heavy squat
300#
Be complete done
Snatch: 150lb
Fran: 3:37 (rhythm was off on pull-ups).
Heavy squat: 305lb
Be complete: Done. Challenge: Done
Weightlifting 85#
Snatch Cluster: 1.1.1 @75-80% x6 sets
Conditioning
Fran 6:00
Believe it or not, 1st time I have ever done Fran
Rest 5 mins
12 mins to build to a heavy single back squat
255#
BeComplete: Done except for TGU
30nDay Challenge Done