Warmup:

400M jog

10 Over & Backs

10 Huggers

10 Bow to Bends

10 Thoracic High Fives

10 Iron Crosses

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, hang clean pull, deadlifts from mid-shin, clean pulls. And prior to WOD, with empty bar and hands in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch

S/S/S:

Clean Pull

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Clean Pulls this cycle. With the drop of 3 resp per set, aim for heavier sets than the 3X5 week.

WOD:

“Franabel”

5 Rounds:

6 Power Snatch, 135/95

9 Chest-To-Bar Pull-ups

Time Cap – 15 Min

Video courtesy of Train FTW.

“Franabel is meant to take a little from “Fran” and a little from “Isabel”, put a little extra spice on one movement and mix it all together to give you a steaming pile of fun! E took the full reps of the movements completed in each WOD and evenly broke it over 5 sets.  Goal should still be fast movement.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

C2B Pull Ups -> Chin-above Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Overhead Stretch – 1 Min per side