Warm-up:
3 rounds:
5 butterfly/kipping pull-ups
10 Drop to power (FAST and LOW)
WL:
1) Power Snatch 70x1x7 sets
2) Power Clean and Power Jerk 70x1x5 sets
Pre-game:
In 5 minutes:
3 rounds, increasing speed each round:
3 Thrusters (empty bb working up to working fran weight)
3 Pull-ups any style
rest 1 minute between rounds
rest 2-3 minutes after last round then...
Conditioning:
3) “Fran”
21-15-9
Thrusters 95/65
Pull-ups