Barbell Warm-up

Olympic Lifting:

Every Minute on the Minute x 4min

High Hang Power Clean + Mid Hang Power Clean + Jerk @60-70%

Rest 1min

Every Minute on the Minute x 4min

Clean Lift Off + Power Clean + Jerk @65-75%

Rest 1min

Every Minute on the Minute x 4min Power Clean + Jerk @75%

Conditioning:

“Fran” 21-15-9

Thrusters

Pull-ups

7min TIME CAP (but ideally 6 or less)

Fran is supposed to be FAST. You need to understand what weight and pull-up variation will produce the right stimulus. Intensity is key here- how hard can you push yourself and not give in to that buildup of lactic acid. This is one of those workouts that should leave you gasping for air at the end.
No Bands on pull-ups- use jumping pull-ups, rack rows, ring rows.
HAND CARE- If you are prone to tearing, consider using the single use WodnDone grips we have in the office.