Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest about 1:30 between sets.

60-70% 1RM Snatch

Work up to a comfortable heavy set.
Athletes have 10-12 minutes to complete 5 sets of 3 reps on overhead squats between 60-70%
Weight should be comfortable but bordering on challenging and should not be at risk for missed reps
Athletes should use the reps to practice good form rather than focusing on lifting heavy. Bar can be taken from the rig or the ground.


21-15-9 reps, for time of:

Thruster, 95/65 lbs


Stimulus is high intensity. “Fran” is a classic benchmark workout that is low enough volume for athletes to keep up a strong pace across the entire workout.

Focus should be on breathing out when coming out of each squat and also utilizing strong leg drive to send the bar overhead from the rack position rather than relying more on the arms. Breathing with each rep will assist with core engagement and pacing.

Athletes should choose a variation of pull ups that will allow them to complete sets of 5-10 reps at least at a time. These sets should be of moderate difficulty if modified to a different movement. Pull Ups can be modified to banded pull ups, ring rows, or bodyweight rows on a racked bar (attached to the rig with bands).