A.

Take 15-20 minutes, not more, to establish a 1-RM Snatch

270 (2nd attempt) - Watch that valgus knee, yeesh.

B.

Take 15 minutes, not more, to establish a 1-RM Clean & Jerk

(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

-Only up to 275#. Strained my thumb yesterday during batting practice, and it started to swell.

Rest exactly 10 minutes after session B, and then…

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 2 minutes (for males) or 3 minutes

(for females) it takes to complete “Fran.” ADD 1 lb for every second

under 2 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

-Fran = 2:12, C&J = 315, TOTAL = 303

then,

Swim 30 minutes

-800 meters
Felt great, used a medley (free, breast, back, side). Smoothest I can recollect feeling in the water.