Weightlifting / Gymnastics Conditioning, Short-Mid Dura.

“Fran” Benchmark, repeat
For Time:
21 – 15 – 9 Rep Rounds,
Thrusters
Pull-ups

Weightlifting Conditioning, Sprint-Short Duration

“Grace” Benchmark, repeat
For Time:
30 Clean & Jerks

After-Hour Accessory Strength Development Exercise

Ring or Box Dips: 5 sets of 6 reps, weighted if possible.
Reverse Hyper: 3 sets of 15-20, medium load.