Weightlifting / Gymnastics Conditioning, Short-Mid Dura.
“Fran” Benchmark, repeat
For Time:
21 – 15 – 9 Rep Rounds,
Thrusters
Pull-ups
Weightlifting Conditioning, Sprint-Short Duration
“Grace” Benchmark, repeat
For Time:
30 Clean & Jerks
After-Hour Accessory Strength Development Exercise
Ring or Box Dips: 5 sets of 6 reps, weighted if possible.
Reverse Hyper: 3 sets of 15-20, medium load.
