Warm-up – Row 5 Min. 5 Min Dynamic Stretch. BBWU for Snatch
Strength – 15 Min to Establish 1RM Squat Snatch
6×30% 5×40% 4×50% 3×60% 2×75% Then Heavy Singles
WOD: FRIENDLY FRAN
For Total Time:
15-12-9 reps
Thruster 95/65
Pull-ups
Rest 5 minutes
12-9-6 reps
Thruster
Pull-ups
Rest 5 minutes
9-6-3 reps
Thrusters
Pull-ups
Icing – Shoulder Mobility