Strength

5x3+1 3 position Halting clean pull w/ 2sec pause @ 2" off the floor, hang and power position with a clean at the power position on the third rep + jerk AHAP

Cond

Against an 12-minute running clock, perform the following, in order:

“Fran”
 21-15-9
Thruster 95/65
Pull-Ups

and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 12 minutes.