12/27/2019: Burpee Fran

Strength:

5-5-5 Front Squat

Set 1 - 30-40% x 5

Set 2 - 40-50% x 5

Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

WOD:

21-15-9

Thruster (95/65)|(65/45)

Burpees to Target (6")

-9:00 Hard Cap

- OPTIONAL COOL DOWN FOR RECOVERY

2:00 Calm Nasal Breathing 4:00 Flow Stretching 2:00 Calm Nasal Breathing

This workout though! Such an amazing test of power output in a short period of time. Nothing to do but GO in this workout. Barbell should be light enough to handle unbroken or in 2 sets for each round. Burpees need to be fast. Looking for your fittest to be sub 4:00-5:00 while all athletes have the goal of sub 8:00. Put a 9:00 hard cap for all.