Fran

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Skill/Strength

Pause Front Squat (3sec)
3-3-3-3-3-3

WOD

“Fran”

From 0:00-6:00
21-15-9
Thrusters; 95/65lb
Pull-ups

From 6:00-11:00
15-12-9
Thrusters; 95/65lb
Pull-ups

For the squat go up in weight from last week if your body stayed engaged, kept proper ROM, and form was flawless. In workout if you do not complete  21-15-9 within the 6 minutes give yourself 11 minute Time Limit to set a Fran Time. If you do complete within 6 minutes rest until 6:00 and continue