For Load:
20′ Back Squat BB Carry
Interval Fran
For 12 minutes, perform work intervals of 1 minute, with rest intervals of 30 seconds. During the work intervals athletes will work through “Fran” as many times as possible. This means that during the work intervals, athletes will progress through the 21-15-9 rep scheme of thrusters (95/63) and pull-ups. When an athlete completes the set of nine reps of pull-ups, thus completing Fran, they will immediately begin again with 21 thrusters. The goal is to finish Fran as many times as possible.
The barbell carry is quite simple. Coaches will set up squat racks across the room from and facing each other. The objective is to develop midline stability under loads that people would otherwise never feel on their back. So, athletes are encouraged to rack significantly (~50-100 lbs.) more weight than they can squat, and walk it across the floor, racking it again on the far side of the room. This is not a complicated movement, but it is very, very difficult and should be respected. Coaches will be demonstrating beforehand, and athletes will have ample opportunity to work their way up in loading before trying it out with the big weights.
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