Power Clean 6×1 (light and fast)

Fran (15′ time cap)

Equipment needed: pullup bar, barbell with weights, MB on plate, timer

Weights: Women @ 65lbs (20kg bar + 5kg metal plates); Men @ 95lbs (20kg bar + green plates + 2kg metal plates…if there aren’t enough 2kg plates, bump up to 2.5kg plates)

Thrusters: Hip crease is clearly below parallel, elbows locked out at the top directly over head. Head should be pushed through slightly at the top.

Pullups: Kipping allowed and any grip accepted. Chin above bar at top, arms fully extended at bottom. Non-Rx for violent kipping at coaches discretion.

6x100m on the minute