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: butt needs to hit MB at the bottom so hip crease is clearly below parallel, elbows locked out at the top directly over head. Head should be pushed through slightly at the top (non-RX for lower weight)
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 (non-RX for band usage).
Suggested modification (for non-Rx performance): Use lower weights and / or reduce the rep counts.
Wtd Russian Twists 4×30
Single Leg Hip Bridge 4×10