Warm up:
Foam rolling
5 min Airdyne
5 min DROMs
Burgener warm-up
BBGymnastics
20 minutes to establish a 1RM Snatch.
145#
Metcon:
“Fran”
21-15-9 of:
Thrusters 95#
Pull-ups
For time.
Time: 8:07
Compared to:
120103
#75 Thruster
12-9-6 Pull-ups
Time: 5:48
110925
Pull-ups w/ blue band & UB
5:26
110614
Pull-ups w/ blue band and mixed grip
8:55
110107
Pull-ups w/ blue band
8:32
100911
75# Thruster
Jumping pull-ups
4:44
Cool down:
walk
Happy with the 145# snatch. Current 1RM was 150 from about 1 yr ago but only recently have gotten back into practicing the Oly lifts with any kind of regularity.
First time doing Fran as Rx'd. Actually kipped my pull-ups and got 12 in the first round! Happy with these too as I hardly ever do kipping pull-ups. Last round wasn't kipped though as I was pretty much smoked by that point. Even got "Fran-lung".
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