STRENGTH/SKILL

Build to 1RM Thruster

One rep every 2 min for 14 min [7 singles]

F: 3x Front Squat + 3x Push Press - build

or 5x Front Squat + 5x Push Press [very new]

P/S: Build to 1RM from rack

WOD

"Fran"

21-15-9 reps for time;

95/65# Thruster

+ Pull Ups

F: 30-20-10

Light DB Thruster + Jumping Pull Ups

[goal time is 5-7 min]

P: As rx; scale load down as needed

S: As rx or 115/75# + CtB Pull Ups