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More fun with Fran

September 07, 2017

For Friday’s conditioning workout, the goal is complete at least 45 Thrusters total.  If that means you need to reduce the number of Pull Ups, do so.  15-12-9, 12-9-6 and 9-6-3 are good scaling options if you can do Pull Ups.  If you cannot do Pull Ups, try a heavy swing in the 15-12-9 rep scheme.

Ideally, in round 1 you should have 20 seconds or so to do Thrusters, 30 seconds in round 2, and 40 seconds in round 3.

Barbell is resting on the ground, so you will need to get on it!

So much fun…blurry fun:)

Workout of the Day

Strength/Skill

Front Squat

In 20 minutes build to a heavy single.  If you can set a PR, go for it!

Conditioning

In 1 minute perform 21 Pull Ups, and in the remaining time, perform as many Thrusters 95/65 as possible

Rest 2 minutes

In 1 minute perform 15 Pull Ups, and in the remaining time, perform as many Thrusters 95/65 as possible

Rest 2 minutes

In 1 minute perform 9 Pull Ups, and in the remaining time, perform as many Thrusters 95/65 as possible

 

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