Move

1) 3 x 5 DB Thrusters

2) 15-12-9-6
Empty Barbell Thrusters
Ring Rows

Train

1) Thruster: 3 x 8 Building

2) Fran

21-15-9 (10 Min. Time Cap)
Thrusters (95/65)
Pull Ups

Stimulus

1) Use these 3 sets of 8 thrusters to prep you for Fran. Aim to start at roughly 60-65% of your 1RM thruster and build slightly from there. This is not a maximal set of 8, especially if you are wanting to perform well the next part.

2) We have a benchmark workout today of thrusters and pull ups. Our very own Jason Trinh has set a record time in this workout, clocking in at 1:58! This workout is meant to be a fly and die workout. Choose movements that allow only 1 or 2 quick breaks per set. Pull Ups can be modified to jumping pull ups in order to keep moving at a steady, fast pace!

Extra Credit

Handstand Walk:
Min. 1: 10’ HSW
Min 2: 20’ HSW
Min. 3: 30’ HSW
Min 4: 40’ HSW
… Continue Until You Can No Longer Complete Within the Minute