A. E 2:30 x 6
3 Hang Squat Snatch + 2 Overhead Squats
M:
For time:
30 KB Swings 70/53
30 HR Push Ups
200Ft Weight Dragging Bear Crawl 70/53
30 DB Thrusters 50/35
30 Pull Ups
Program Notes:
We start with a positional snatch complex to build
confidence and control. Then it’s into a chipper that
blends hinge, push, crawl, squat, and pull—hitting all
the right spots without being redundant. This is more
about movement quality than racing. Push-ups and Bear
Crawls will expose posture and midline weakness
—stay tight and own every rep.
“Then we end with a “”Fran”” finish. Woof! ”
Scaling the Metcon:
RX+: Increase weight on Bear Crawl, Chest to Bar Pull Ups
Intermediate: 53/35 KB, 35/20 DB’s
Scaled 45/26 KB, 25/15 DBs, no weight bear crawl, Banded Pull Ups
Beginner: 35/18 KB, 20/10 DB’s, no weight bear crawl, reduce reps if needed, ring rows
Longevity: Reduce weight, reduce reps, Kipping?