“Endless Fran”
Max Effort – Hang Snatch + 1 OHS Then “Endless Fran”
30’s
30 Box Jump (30/24) 30 CTB Pullups 30 Swings (2/1.5) 30 Front Squats (135/95) 30 Toes to Bar 30 Push Press (135/95) 30 Power Clean (135/95) 30 Wallball (20/14) 30 Bar Over Burpees 30
“The Chief”
“The Chief” 5 Rounds, 1 minute rest between rounds AMRAP 3 minutes 3 Power Clean (135/95) 6 Push-up 9 Squats]
4RFT
Either make up Diane, or 4RFT 20 wallball 20 swings (1.5/1.0) 20 KB over burpees
PAMC 2.0
PAMC 2.0 Last chance. Push the volume high by moving heavy weight
Partner WOD
Push Press 3×5 @ 80% Then Partner WOD 10×500 meter row, each partner rows 5 intervals
Diane
For the board, Diane 21/15/9 Deadlift 225/155 HSPU If you miss the workout today you can complete it Saturday and still be eligible for the board.
PAMC 2.0.
PAMC 2.0. Back up on the weight a bit if there has been a movement that you have been struggling with and get ready for Friday when we do our Final PAMC workout for