Front Squat 10 - 12 Minutes - work up to your first work set quickly.
3 Reps @ 60%
2 Reps @ 75%
1 Rep @ 85%
1 Rep @ 90 - 95%
*Hit a set every 2 Minutes.
Hang Clean 1RM
You will have 15 Minutes ONLY to establish a new 1RM for Hang Clean. You may do either a Power catch, or a Full Squat catch, but it must be from the Hang.
"Strict Fran"<--- Yeah, you read it correctly.
Ladies' Reps = 15 - 12 - 9 @ 65#
Men's Reps = 21 - 15 - 9 @ 95#
Strict Press or Push Press (NO Jerks)
**6 Minute Cut-off**
*Try to finish, but it's a fast cut-off, so get as far as you can!!! If you need to scale, scale the weight first, or use bands for the Pull-ups, before you scale the reps.