Slow Fran and heavy lifting

So one of my goals is to get my fran time under 6 minutes today was not that day!
Warm Up
500 Meter Row
Low Bear Crawl
Duck Walk
Hops

Skill
Max Shoulder press
Max Back Squat
Max Dead Lift

Went heavy but not to a true one rep max this morning

Fran
21-15-9

Thursters 105
Pull Ups

This is still a very hard work out thanks to my shoulder and lack of endurance something I need to work on.  Today the weight did not feel to nasty but moving thru all those movements in a row made this a good one.  My goal is under a 6 minute fran time rx so when I practice like I did today I like to up the weights or make the movements a little harder.  That way when I go to actually do it for time the weight will be light and I will be able to move through it faster.

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