1. Warm Up.
2. Strength:
3 rounds through 'The Bear', increase weight each round. A single round of 'The Bear' consists of:
1 Power Clean
1 Front Squat
1 Shoulder to Over Head
1 Back Squat
1 Shoulder to Over Head
3. Conditioning:
'Fran'
21-15-9
Thrusters 42.5/30
Pull Ups
4. Recovery.