'fran'

wod#1 "fran"
21-15-9
thrusters 43.5kg
pullups
time=4:13 pr

wod#2
5x5 deadlift
100/120/140/150/155kg pr

wod#3
oly lift: 3 position power snatch (mid-thigh/knee/ floor)
20/40/50kg

5 rds of
5 hang power snatch 50kg
10 overhead lunge 50kg
15 jump squats
time=11:11

A great day today. Felt really good during the wods and smashed my old 'fran' time by 2:30! now its finally down to a half-decent time.. next im looking to get under 3mins. i think if i can go unbroken, then thats a possibility. Pullups were all unbroken, however the thrusters had to break up 11-10, 5-5-5, 5-4. So heaps of room for improvement in regards to those. Having said that i feel all the bench pressing and squats made the thrusters seem much lighter and didnt tax me like before. Im getting fitter! woohoo! My ultimate goal is a sub 2 fran (twice as fit?) which may take years but at least im one step closer.
Strength training is going well. 5x5 deadlifts finished with a 5kg pr and there is loads of room for more. Just keep doing what im doing and be patient/consistent. Wod#3 was fun. I love snatches and the 3 position snatch ive seen from outlaw is a great way to be consistent with form from multiple positions and work on power through hip extension. More of these in the future and loads more wods/strength will be inspired from 'Outlaw', hence the link above.