1. In exactly only 20 min
Find Max Snatch
2. In exactly only 15 minutes
Find Max Clean and Jerk
3. Rest exactly 10 minutes after #2
4. Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters 95/65
Pull-Ups
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
POST
TWO SCORES – You must post two scores; (1) time to complete “Fran”, and
(2) heaviest successful clean & jerk within the 8 minute period.
TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs,
MINUS 1 lb for every second over 2 minutes it takes to complete “Fran.” ADD 1 lb for every second under 2 minutes.
e.g., Fran = 2:07, C&J = 275, TOTAL = 268
Def a day of weaknesses! These can only get better.
ReplyDelete1. 75# F at 80, not feeling strong today and couldn't seem to get my body going.
2. 95# F at 100, darn it!
3. Done
4. Fran 6:42 had to do banded pullups; max clean and jerk 95#. Total score would be a negative unfortunately -187
Puh!
1. 110
ReplyDelete2. 145
4. 7:06
...
1. Working on form
ReplyDelete2. 225#
3. Done
4. 3:40 Fran, 185# C&J… TOTAL=45