All Levels:

 

A. 5x5 Shoulder presses @ 75%

 

B. 3x10 Upright row w. bar (moderate weight)

 

C. For time perform 21-15-9 reps of:

Thrusters 95/65 lbs

Barbell rows 95/65 lbs

  - work 1 min / rest 1 min until all reps are completed 

  - Time cap 13 min.

 

Advanced class:

 

A. 5x5 Shoulder presses @ 75%

 

B. 3x10 Upright row w. bar (moderate weight)

 

C. "Heavy Fran" 

For time perform 21-15-9 reps of:

Thrusters 115/85 lbs

C2B Pull-ups

  - work 1 min / rest 1 min until all reps are completed 

  - Time cap 15 min.

 

D. 60 Bicep curls w. bar 45/35 lbs