Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Front Squat – EMOM for 10 minutes – 3 FSQ at a 6 RPE
Part 2 – Conditioning:
Performance: “Fran” RX is on
For time:
21-15-9 reps for time of:
- Thrusters (95/65lb)
- Pull-ups
Fitness: “Not Fran”
For time:
- 21 Front Squat (95/65lb)
- 21 Pull-ups*
- 600m run
- 15 FSQ
- 15 Pull-ups
- 400m Run
- 9 FSQ
- 9 Pull-ups
- 200m Run
*or pull-up progression
