Skill Work:
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build to a moderate load, but only as quality mechanics allow.
BENCHMARK WOD: FRAN
21-15-9 reps for time:
Thrusters (65/95 lb)
Pull-ups
Intermediate:
For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups
Beginner:
For time:
15-12-9
Thrusters (35/45 lb)
Ring rows
Home Workout:
For time:
21-15-9
Single-dumbbell thrusters (35/50 lb)
Up-downs to a target (6/6 in)
Movement scaling options:
Pull ups: Reps, jumping pull-ups, ring rows
Thrusters: Load, reps, dumbbell thrusters, front squats, push presses
Cool down:
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side