1x Burgener warm-up With Empty Bar
10 Thrusters With Empty Bar
10 Ring Rows
10 Minute Emom to warm up, build up to a good working weight for the wod.
EMOM as a class
1 extra push press before putting the bar down
** Add weight to work up to your weight for the wod
Cluster 135/95 ((Video Posted Below)) INT-115/75 BEG-95/55
Pull-up or Progression If doing Ring Rows Follow 18-15-12 Reps
For those who can spot it this workout is very “Fran-ish” so you already have an idea of how to pace yourself or how you’ll attack the reps. Only little kicker is the Cluster, make sure you pick that moderately heavy weight that you can still find that pace to do sets of multiple reps. The workout should take anywhere from around 9 to less than 15 minutes. Again the weight should be moderately heavy for the day.
**Optional Accessory Work**
20-40 Each Leg
Bent Over Row-Barbell or DB
4×8(If using DB do 8 EACH arm)
Banded Hamstring Curls((Video Posted Below))
The Video shows her band connected to a KB but you can attach it to the rig pole.You also don’t have to use a bench, that is just another progression of the movement if you’d like to try.