4.30.19

Warm-up

3 Sets with empty barbell
3 Deadlifts
3 Muscle Clean
3 Front Squat
3 Thruster

Then

3 Sets adding weight each time until you get to WOD weight
3 Squat Clean Thrusters

Fran (Time)

21-15-9  
Thrusters, 95# / 65#  
Pull-ups

Strength/Accessory

4 Sets
15 Heavy Russian KBS
15 Dumbbell Bench Press
20 Banded Pull-Downs

Sam Bowles