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Friday WOD

Strength:

EMOTM X 8 minutes

Barbell Complex

1 Power Clean

1 Hang Squat Clean

2 Jerks
Metcon:

“Fran” or “Heavy Fran”

21-15-9

Thrusters (63/95)

Pull-ups

Or

15-12-9

Thrusters (93/135)

Chest to Bar Pull-ups

*This should be a pretty quick metcon today, sub 10 minutes for sure. If you’ve already done Fran at Rx weight and have a sub 5 or 6 minute time or you just want a challenge, do heavy Fran, if you haven’t done Fran at Rx weight and you are capable give it a shot, if you don’t think you can do Fran with the Rx weight then scale the weight back to something you can do. This is a benchmark so make sure you make note of this time because you might see this again down the road and it’ll be a good gauge of your progress.*