Strength
Shoulder Press (6 x 4)
E2MOM for 12′ – 4 reps Shoulder/Strict Press. Start at 55% of your 1RM and slowly ascend, aiming to end with a heavy set of 4 reps.
Rest 2-3 minutes, then:
Push Press (1 x Max Reps)
1 set of Max Reps at the weight you ended on for Shoulder Press (heaviest set of 4 reps)
WOD
“Broken ‘Fran’ V1”
9 Rounds for Time (9′ CAP):
5 Thrusters (95/65 or scale to weight you can always do unbroken)
5 Pull-Ups (or scale # reps, or perform ring rows)
NOTES:
-If you aren’t able to keep pace faster than 1 min/round, reduce # of reps for one or both movements so that you can finish within the time cap
-If you can do only a couple of pull-ups at a time, it’s preferable today to scale the number of pull-ups rather than doing ring rows
Cool-Down
Optional mobility: Banded Shoulder Distraction