WARM UP
400 meter run @ 60% intensity
5 minutes of joint prep
A1. hips snapcs x 5 reps x 3 sets (keep going higher with each set if possible)
A2. forward monkeys x 2 lengths x 3sets
A3. brachiation x 2 sets
Little to no rest between each. Everyone start at a different station.
Thruster warm up 5, 5, 5 Last set should be at Fran weight.
A. BENCHMARK - FRAN
FOR TIME:
21-15-9
Thrusters 65/95 lbs
Kipping Pull-ups
NOTE- TO DO PRESCRIBED YOU MUST BE ABLE TO DO FIRST 21 REPS OF EACH MOVEMENT IN NO MORE THAN 3 SETS
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