12/9/19

Weightlifting
Deadlift, 1×6@65% 1×5@75% 1×4@85% 1×1@95%
Focus is controlled touch and go and quality movement
Metcon
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups

Fitness: 75/55

While meant to be challenging, we should not be fighting through a 12 minute, second “Fran”. If looking to take this on as prescribed, neither Fran should exceed 5 minutes.
If so, consider reducing the overall volume from to 15-12-9 or 12-9-6 for each Fran.
Jumping pull ups are the scale to keep the intensity high.

*Rest 5 Min Then Repeat*

Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Fitness: 75/55

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