Warmup
12/10 cal bike -
3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back
wod specific mobility w coach
Skill Work
a: strict press 3x5 (wod weight)
b1: 10 med ball clean + b2: 10 scap pull
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
proper weight selection important - coach will recommend
10 minute time cap
