Thruster 3×1

“Fran”

(vertaa 15.10.2018)

• 21-15-9 thruster 42,5/30kg
• pull-up

MOVEMENT SCALING

Thrusters

• Reduce the weight to a weight you can do efficiently for 15 times unbroken.

Pull-Ups

• Banded Pull-Ups
• Jumping Pull-Ups

Weights

• 95/65 lbs
• 75/45
• etc.

Reps

• 15-12-9
• for both or other movement

Rookie Wod klo 18

Front squat strength and kipping + Scaled ”Fran”