Part 1: 5×3 Heavy-ish Thruster
5×3 Heavy Thruster

*Athletes should choose a weight heavier than their “FRANCINE” weight

Part 2: “FRANCINE”
10 Rounds For Time:
3 Thrusters (135/95)
3 Bar Muscle-ups


“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we hav3n’t yet defined them to the extent we need. Something is missing. They need to come to the mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.