A. Sumo DL cluster 2.2 – @75% x 2 then 85% x 2 rest :15 rest 2:00
B. Snatch DL + snatch grip RDL + hang snatch pull (2+3+1) @80-85% of snatch x 4-5 sets
+
sled sprints – no weight AFAP
45 seconds
rest 4 minutes
30 seconds
rest 3 minutes
20 seconds

mobility:

A) Kossack: 10 reps each side, 3 sets, 60 second rest

B) 1 arm farmer’s carry: 65#, 90 meters, 4 sets per arm, rest as needed between arms

C) If you were coaching yourself to do “Fran”, what advice would you give yourself? Why? Be specific. What is your plan A What is your plan B What is your plan C How do you determine which plan to follow and when to deviate

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