Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches
1 . 2 Sets of 2 Reps: Front Squat
3 Sets of 1 Rep: Front Squat
*increase weight each set
2 . For Time:
“Fran”
21, 15, 9
Thrusters @ 95/63
Pull ups
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