3 Rounds of:
:30 Plate Jumps
:30 L-Sit or Knee Tuck Hold
10 Reverse Lunges
10 Air Squats
GET POWERFUL (14 Min)
Clean Complex
Power Clean + Squat Clean + Hang Squat Clean
14:00 to establish a heavy single
GET FIT (15 Min)
1000m Row or 800m Run
-then-
60 Double-Unders
21 Thrusters 95/65
21 Pull Ups
60 Double-Unders
15 Thrusters
15 Pull-Ups
60 Double-Unders
9 Thrusters
9 Pull-Ups
15 Min Cap
COMPETITORS EXTRA
AMRAP 10
10 Box Jumps 24/20"
5 Unbroken Bar Muscle Ups
10 Unbroken Push Ups
ATHLETES NOTE:
Even though there is a version of Fran buried in the workout, there is no reason to complete big unbroken sets anywhere along the way. If you gas yourself early, you'll be in big trouble.