On an 18-minute clock, Do 9-15-21 reps for time of:
Pull-ups
Thrusters
* In the remaining time: Build to a heavy single thruster
Take the bar from the floor.
♀ 65-lb barbell
♂ 95-lb barbell
Post time and load to comments.
Stimulus and Strategy:
Today’s workout is a twist on Fran, with increasing reps and the movements performed in reverse order. While this version is different, it can still be helpful to look back at previous Fran attempts to help build a pacing strategy for today. Choose a relatively light barbell load that allows you to complete each round in 3 sets or fewer. At no point should the barbell feel so heavy that it forces you to stop moving. Select a pull-up variation that allows you to finish each round in 4 sets or fewer. After completing the couplet, you’ll use the remaining time on the 18-minute clock to build to a heavy 1-rep thruster from the floor.
Intermediate option / On an 18-minute clock:
9 pull-ups
9 thrusters
12 pull-ups
15 thrusters
15 pull-ups
21 thrusters
* In the remaining time: Build to a heavy single thruster
Take the bar from the floor.
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option / On an 18-minute clock:
9-12-15 reps for time
of: Jumping pull-ups
Thrusters
* Every 90 seconds for the remaining time: 2 thrusters
Practice mechanics with a slightly heavier load than in the workout. Take the bar from the floor.
♀ 35-lb barbell
♂ 45-lb barbell