- Skill – Establish a 1RM Clean (20 min) – Work on elbow speed and dropping into a full squat.
- Conditioning – FRAN! – 21-15-9 reps for time of Thrusters (95#/65#) – This workout should take you under 10 minutes, so choose your weight wisely! Move right, but move fast. Sloppy thruster form is unacceptable.
- Accessory – Hollow Hold – 90 seconds
Figuring Out Your Life and Lifting Goals – T-Nation