Warm-up Drills
I. Row 3:00
II. 2 rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Olympic Lift Optional
Pick one of the following Olympic Lift Options and work up to a technically sound 3RM.
I. Snatch
II. Clean
III. Push/Split Jerk
Post selections/loads to comments.
“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)
Post scores to comments.
snatch/III 19:31/55#
Snatch 125 x 3
II – 95# & C2Bs – 14:19
Clean 185 x 2
Viking Franlette I (Mod) 18:12 (no vest/chin-ups)
Viking Franlette II 18:06
Snatch – 175X3
I – 18:02 – Vest + 55LB Dumbells
Snatch – 115
(17:10)I w/flack jacket
Clean: 145 x 3
Viking Franlette II: 17:46 Rx (not often I get to say that)
95 lb snatch. Couldn’t hold 115 or stand up with it using the new method yet.
Viking Franlette I: 18:03 Rx with 95#
215 split jerk for 3. Viking Fran I with 25 lb vest. 17:02
Snatch 75# 3x
Running Franlette
75# thruster
Green band pull up
15:55
Snatch 115#
Viking Fran
27:15 I / Vest / Rx
Snatch 115#
Viking Fran
27:15 I / Vest / Rx