Level 1

21-15-9

Thrusters

Jumping Pull ups

Level 2

“Fran”

21-15-9

Thrusters 95/65

Pull ups

12 minute cap

Level 3

“Fran”

21-15-9

Thrusters 95/65

Pull ups

*sub 6/7

Level 4 Rx

“Heavy Fran”

21-15-9

Thrusters 135/95

CTB Pull ups

Motivation

I think Fridays workout (18.4) was eye opening for many of us.  Notice that it wasn’t the deadlifts that slowed anyone down, it was the Handstand push ups. Let’s make sure we stay focused on doing quality reps and mastering the basics.

Fran gets us nervous, which is why I posted an even worse version of it. No matter what version we’re doing today, lets stick to the 12 minute cap so that intensity stays up.  However; never sacrifice form for speed, and learn to no rep yourself.

I encourage blue athletes with a pull up to try the “RXed” version… see where you’re at!

If you feel that you need to scale the pull up numbers, I’m sure we can work something out.

Strength

Snatch 2 EMOM 15 minutes

Build to a heavy double of full snatch or power snatch, tap and go if form allows

Mobility:  Side lunge stretch for a total of 6 minutes. (HEELS DOWN)