Fredags”mys”…….

Warm up!!!!

Against a running clock, perform the following for time:

“Fran”
Complete rounds of 21, 15 and 9 reps of:
Thrusters RX43/29 kg, Performance 29/15kg
Pull-Ups

Rest until the clock hits 10:00, and then…
Five rounds for time of:
5 Deadlifts RX 124/84 kg, Performance 84/50 kg Bodyweight 😉 )
10 Burpees
(clap overhead in the air – straight line from wrists, hips and ankles)

Rest until the clock hits 20:00, and then…
For time:
30 Squat Clean & Jerks 70/45kg, Performance 50/30 kg
(perform as squat clean to overhead anyhow – thruster out of the bottom is fine)

And now you are Friday cozy…….

Peace 😎 CJ