WARM UP:

3mins
5 Snatch press
5 Snatch balance
5 Muscle snatch

MOBILITY:

Groin terror
Pistol of doom
Band front rack neck opener

Snatch 3,3,3,3,3,3,3

Triple light weight Fran

Every 5mins complete
21/15/9 reps of
Thrusters 30/20kg
Pull ups

All Fran’s must be finished in 4mins and you rest the 1min till the next one starts

If you finish a Fran early you must rest until the next 5mins start… The aim is to finish early.

Your score is your slowest Fran

If you don’t finish a Fran in 4mins there will be a 10 rep burpee penalty for every rep not finished paid at the end. So make sure you finish

The aim here is to learn how to move fast. Jumping pull ups are a scaling option