late post on purpose

A. Snatch:
    Beginner - Sn lift-offs + PS + OHS
    Advanced - Sn w/ pause bel knee x 2

B. "Fran"
    21-15-9
    Thrusters, 95/65
    Pull-ups
 
  **Scaling will be discussed and required to ensure you finish the workout in under 7 minutes.  Ideally, "Fran" should be done under 5 minutes -- it should be fast, intense, close to unbroken, and very painful (in a non-injurious way).  We will adjust weight, reps, movement parameters, etc, to ensure this workout "feels" the way it really should.

C. Stretch / Foam Roll: 5-7 minutes