Primer: Thruster

Within 10 minutes…

-Build to a Tough Triple Thruster-

*Based on weight from primer:

>155/105= use 95/65 on Fran

>135/95= use 75/55 on Fran

<115/75= use 65/45 or lighter on Fran

If the front rack causes you pain you will use DB’s for your thrusters in Fran

Conditioning:

“Fran” (10 Min Cap)

21-15-9

Thrusters

Pullups

*HARD 10 min cap.. you are actually shooting for sub 8 mins on this today… know your limits and understand that this workout should be uncomfortable. You should only be limited by your ability to endure discomfort, not by weight on the bar or skill on the pullups.

DO NOT TURN THIS IN TO JUST A PULLUP WORKOUT

Comp: 95/65, pullups… go faster than everyone else

Fitness: 95/65, pullups

GPP: 75/55, Jumping Pullups

Health: DB’s, Jumping Pullups

*Got pullups but the set of 21 is going to take FOREVER?!

Try- 15-12-9 or 12-9-6 on the pullups. Keep the thruster reps the same.