Mobility: Hip (playlist video here)
Strength: 6×3 back or box squat – 10 of 13 (6 sets of 3 reps, same weight across, approximately 85-95% of max).
Super Set: 6×5 half kneeling single arm dumbbell/kettlebell shoulder press (6 sets of 5 reps, “across,” same weight for each set). Instructional video here.
Metabolic Conditioning: “Fran“
For time, 21-15-9
Barbell thrusters (95lbs, 65lbs, 45lbs)
Kipping Pull-ups (scaled: jumping pull-ups)
Scaling Guide: 3 – 8 minutes (10 minute cutoff)
Compare to: Fran Last Performed: April 7, 2016
Coaching Tips: Unless you plan on doing the whole workout unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time (i.e. chalk hands) moving between the thrusters and pull-ups. As soon as you drop the bar, jump up and do a few pull-ups, and then rest while chalking up (if needed). Remember to go ‘down fast’ when doing thrusters if the weight isn’t an issue for you. Trying to go slow and controlled on the decent will only tire you out more. Do small fast sets, but shorten the rest.