WOD
“Fran”
For Time
21-15-9:
Thruster (95/65)
Pullups
Strength (after metcon)
30 Deadlifts for time (@60%)
Extra
All before class if possible:
Drop Snatch: 40/3*3 sets as warmup
Snatch: 60/3, 70/3, 80/3, 85/3, 90/2, EMOM 10 reps @ 82%
Clean & Jerk: 60/3, 70/3, 80/2, 85/2, 90/2+1, EMOM 8 reps @ 82%
Front Squat: 60/2, 70/2, 75/2, 80/2, 85/2, 88/1, 93/1
3 sets e/arm: 200 Foot waiters carry e/arm increasing weight each set
Mobility
– 5 min. peanut on thoracic spine + weight on chest (actively work your arms overhead while in this position)
– 90 sec. each barbell mash quads
– 3 min. sit with legs bent in front of you, weave hands inside out (weave under legs so they are touching outside of foot) – lean forward and place a weight on back and relax into stretch