Strength / Skill
RIG:
Front squat
3x1 pause (2 second)
5x1 increase load
Press Complex
build to 1rm strict
then, build to 1rm for push or jerk
Benchmark
Fran PREP 5-10min
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
Cash Out
100 abs - lying knees to elbow crunches
