January 14, 2019

Skill work

4 sets of
1 clean deadlift + 1 squat clean + 1 split jerk
Add weight each set

Performance

Complex Fran
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters 95/65
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Fitness

21-15-9
jumping pull ups
thrusters 75/55