DESCRIPTION
-"Sfran" is a variation of the popular workout "Fran"
-With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark
-However, since the workout alternates between a total body press and an upper body pull, we'll be able to keep the intensity relatively high
-We expect this piece to take around 8-12 minutes to complete

DOUBLE DUMBBELL THRUSTERS
-In a perfect world, we're using weights that allow you to complete each round of thrusters within 2-3 sets
-Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading
-Heavier Weight Option: 15-12-9 or 12-9-6
-Lighter Weight Option: 30-20-10 or 27-21-15

STRICT PULL-UPS
-If you have 10+ unbroken strict pull-ups when fresh, let's try this workout as written
-If you're not quite there, consider reducing reps or completing another variation listed in "modifications"

Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

Set 1: 50% of 1RM Front Squat
Sets 2-5: Build to Heavy Complex

STIMULUS
DESCRIPTION
-This barbell complex is designed to train your technique and power in the front squat and thruster
-The bar comes out of the rack for each set
-Each set is meant to be completed without dropping the bar
-Rounds begin on the 0:00-1:30-3:00-4:30-6:00
-You'll start at 50% of your 1RM Front Squat for set 1 and build in loading from there
-Pause for 2 seconds in the bottom of the Pausing Front Squat

MOVEMENT PREP
Warmup Sets:
Gradually Build to Opening 50% of 1RM Front Squat

DESCRIPTION
-"Workaholic"" is a repeat workout from 9.25.19
-There is no rest between these 3-round couplets
-Looking for these 6 total rounds to take around 15-22 minutes to complete
-Choose a chest to bar pull-ups rep number or variation that allows you to complete the 15 reps within 3 sets
-Choose a dumbbell weight that allows you to complete the 20 snatches with 1 break
-Choose a thruster weight that allows you to complete the 15 reps within 2 sets

STRATEGY
PART 1:
-There is a lot of pulling involved in the first 3 rounds of this workout
-On the row, focus on driving with the legs to minimIze the strain on the arms
-This will help you better thrive through the chest to bar pull-ups
-With 45 total reps, find a break-up strategy that you can hold throughout and that minimizes time spent not moving
*2 Sets: 8-7
*3 Sets: 6-5-4 or 5-5-5

PART 2:
-The tougher movement of part 2 wil likely be the thrusters
-In order to set yourself up for strong sets on the barbell, move at a smooth pace on the dumbbell
-If switching hands in the air is something that is going to cause your heart rate to skyrocket and force you to break the 20 reps into several sets, switching hands on the floor might be the better option
-While switching hands on the floor might be slower, you're moving the whole time and keeping the heart rate lower
-Fight hard on the thrusters, shooting for 1-2 sets:
*1 Set: 15
*2 Sets: 8-7