For load:

3-3-2-2-1-1-1 Push presses

*Perform a new set every 1:45


*Increase to a 1RM


Today’s session kicks off with push press testing and should see most athletes (excluding only brand-new lifters) working across sets towards a 1RM for the day, if not all time.



Benchmark WOD “Fran”

21-15-9 Reps for time:

Thrusters 43/30kg



Active: 35/25kg


Lifestyle: 20/15kg, jumping pull-ups or ring rows


Time cap: 10 minutes


The benchmark workout “Fran” should see athletes able to move through both movements in sets of 5-10+ at a time, keeping in mind that today may be an opportunity to set a data point for the future for some athletes if within a sniff of Rx’d.