1/8/2020: Fran

Strength:

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.

**Drill connecting reps with the push away from the bar

WOD:

Fran

21-15-9 Thruster RX (95/65) CFC 1 (65/45) CFC 2 (45/35) + Ring Rows 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)

STIMULUS In the workout we have a classic push pull couplet of weightlifting and gymnastics. The load is meant to be light. Athletes should be able to go unbroken for at least 15 reps when fresh. Your advanced athletes should aim for unbroken the whole workout. For others the thrusters should be done in max 2 sets. The pull-ups athletes can break up a number of ways but it is still meant to be fast. We don’t want to see athletes spend more than a 1:30 on the round of 21, 1:00 for the round of 15, and :45 for the round of 9. Encourage athletes to aim for less than 6-8 minutes. Hard cap at 10:00.