What's your Fran time?

Warm-up:

That Warm-up
Complete individual warm-up prior to class.
3 rounds of 10-15 reps of:  
  1. Elbow to Instep
  2. Thruster w/bar
  3. Ring Row
  4. Back Extension
  5. Slam Ball
  6. Slam Ball Clean

Announcements:

The South Georgia Throwdown is this weekend!

Mobility:

Quad/Hip Opener: Wall Stretch

Skills & Technique: (Click below for links to more info)

Wod:

15 Minute Volume Work: Snatch
 
Fran
 
21-15-9  
Thrusters, 95# / 65#  
Pull-ups
 
Time Limit: 15 Minutes