151102 Monday – “Fran”

Mobility: Hip mobility

Skill Practice Warm Up: None

Strength: Back or box Squat 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: none (mobilize wrists and shoulders for Fran)

Metabolic Conditioning: “Fran”

For time. 12 minute time cap.

21 – 15 – 9

Barbell thrusters (Performance: 95lbs, Athletic: 65lbs*, Health: 45lbs)

Kipping Pull-ups (Health: Ring Rows)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 8 minutes. 10 minute cut off. *Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare to: April 17, 2015

Coaching Tips: Unless you plan on doing the whole thing unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time moving between Thrusters and Pull-Ups. As soon as you drop the bar, jump up and do a few pull-ups and then chalk up.

Optional ‘Cash Out’: none

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