Fran

Win By:
time
Tie Breaker:
time

“Fran”

Rx:

For Time:
21-15-9
Thrusters (95/65)
Pull Ups

Scaled:

For Time:
21-15-9
Thrusters (75/55)
Jumping Pull Ups

[Special Instructions – use this section to make notes about the workout]

Partner 1 will complete the full 21-15-9 of both movements. As soon as he/she is done, partner 2 will do the same.

Time will continue to run throughout and the score will be the time on the clock when partner 2 finished his/her last rep.

A 45lb bar will be used for ALL divisions.

[STANDARDS – if you can use the ones we have created below, then simply select those below and don’t worry about writing them here since we did it for you! If you would rather write them, then go for it.]

MVMT_Standards_30: The movement starts with the athlete’s arms fully extended and feet off the ground. The rep is complete when the athlete’s chin passes above the bar. Kipping and butterfly pull-ups are allowed as long as requirements are met., Thruster: The barbell must start on the ground.  A full squat clean for the first rep is allowed as long as the bar starts from the ground. The athlete’s hips must pass below the tops of the knees at the bottom of the squat while the bar is in the front rack position. The athlete must complete the movement by pressing the bar above the head and fully extending the knees, hips, and elbows at the top. The bar must be aligned over the shoulders. An object may not be used at the bottom of the squat to cue depth. The athlete may drop the bar at the top if he/she chooses, but must wait for it to settle before starting the next rep. Dropping the bar before completion of the rep is a no rep.