Strength:
3 Position Snatch (Hang, Below the Knee, Floor)
- 5x3 reps @ 65% 1RM Snatch or a moderate weight
* Rest 60-90 seconds between sets
*perform unbroken
Conditioning:
Fran:
For Time:
21-15-9
Thrusters (95/65)
Pull-ups
Rx+ For time:
"Heavy Fran"
15-12-9
Thruster (135/95)
Strict weighted pull-ups