Strength/Skill:

EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

Workout:

BENCHMARK WORKOUT
“FRAN”

FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Pull-Up

OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)