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DESCRIPTION

STRUCTURE: In Part 1, athletes will build to a moderate set of 3 Thrusters to overload the barbell before the workout. In Part 2, athletes will complete 21-15-9: Thrusters and Pull-Ups for time.

STIMULUS: “FRAN” is a Sprint .

STRATEGY: All athletes should be finishing “FRAN” under 6:00 to be meeting the intended stimulus.

SCALING: Athletes should choose a weight for Thrusters that they can complete the set of 21 unbroken. Athletes should choose a number of Pull Ups they can do all sets in more than 3 sets.

SCORING: Athletes’ score in Part 1 will be their Heaviest Load . Athletes’ score in Part 2 will be their Time . Athletes should aim to finish in 3-6 Minutes .

EFFICIENCY TIPS

-Athletes should scale appropriately to finish under 6:00

-Athletes should break 1 time maximum on the barbell

-Athletes should break 2 times maximum on the Pull Ups

STRENGTH

10 min to establish

7: Thruster

5: Thruster

3: Thruster

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
RX+-Same as RX

RX -95/65#

50-59-75/55# Jumping PU

60+-65/45#, Ring Rows

Basics-PVC, Ring Rows