WARM UP
2 rounds:
30 Jumping Jacks
20 Med-ball Air Squat
20 Med-ball Strict Press
30 Jumping Pull-ups
STRENGTH &
SPECIFIC WARM UP
Thrusters
5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster
THRUSTER BUILD-UP IN 8:00Heavy single of the day
Then:
:20 WORK / :10 OFF x 2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10
WOD
“FRAN“
For Time:
21-15-9
Thrusters
Pull-ups
POST WORKOUT
3 Sets x 10 Strict Chin-ups
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