WARMUP
2-3 ROUNDS
10 Toe Touch Jumping Jacks
10 Scap Pull-Ups
10 Jumping Squats
10 OH Press
STRENGTH
3-3-3-3*
Thruster
*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.
(Score is Weight)
WORKOUT
“FRAN”
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
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