Part A: Bench Press
2x10 at 40% 2x10 at 50% 2x8 at 55%
*use this formula to see if you get a theoretical PR based on your reps on the AMRAP (W x R x 0.0333)+W = Theoretical 1RM
Part B: 'Test Fran"
21-15-9
Thrusters 95/65 and Pull ups
Part A: Bench Press
2x10 at 40% 2x10 at 50% 2x8 at 55%
*use this formula to see if you get a theoretical PR based on your reps on the AMRAP (W x R x 0.0333)+W = Theoretical 1RM
Part B: 'Test Fran"
21-15-9
Thrusters 95/65 and Pull ups
With a partner for time:
Complete 100 Double Arm Hang Snatch ( 2xDumbell 50/35) - only one set per team
However at the start of each 3:30 minute window you must buy in with:
50 DU simultaneously
200m run together
40 feet of HW (each)
1 rope climb each