Metcon:
“Fran”
For time:
21-15-9
Thrusters
Pull-ups
*Surprise weight
Cashout:
Recovery Run
Competitors:
Lat. Foam Rolling 5:00 each side
5:00 KB Shoulder Mobility
-then-
Every 3 minutes, for 30 minutes (10 sets):
Split Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%