A.
Front Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 4 reps @ 80-85%
* Set 3 – 3 reps @ 85-90%
* Set 4 – 2 reps @ 90-95%
* Set 5 – 2 reps @ 95-98%
* Set 6 – 1 rep @100-105%
Rest 2 minutes between sets
(Compare to July 2, 2012.)

B.
Take 10-15 minutes to build to a heavy-ish Clean & Jerk

C.
Against an 8-minute running clock, perform the following, in order:

“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
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 two minutes (for males) or 3 minutes (for females) it takes to complete “Fran.”  ADD 1 lb for every second under two minutes (males) or 3 minutes (females).
Male e.g., Fran = 2:07, C&J = 275, TOTAL = 268

Female e.g., Fran = 2:11, C&J = 195, TOTAL = 244