Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Review of movements and standards. If you are doing the performance workout today, partner up with someone who is also doing it and count for them (switch places when you are done).
Part 2 – Conditioning:
Performance: “Fran”
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, pull-up progressions, or ring rows
- 600m run
- 15 Front Squat
- 15 Pull-ups, pull-up progressions, or ring rows
- 400m Run
- 9 Front Squat
- 9 Pull-ups, pull-up progressions, or ring rows
- 200m Run
