Warm up:
5 min- Shoulder band traction
Dynamic leg warm up
2 sets
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Thrusters
Strength: 15 minutes
Thruster- Build to a heavy single.
One rep every 2 minutes. Bar taken from the floor. Can perform Squat Clean Thruster
WOD: BENCHMARK
“Fran”- for time (10 min cap)
21-15-9
Thrusters (95/65)
Pull Ups
Scaling:
Choose weight and/or pull up scaling option to allow for workout to be completed under time cap. This workout is meant to be fast.
Compare to 6/9/15, 1/8/15, 8/21/14
