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Warm Up

Jumprope 3 minutes

Ankle and Hip Mobility

Then 2 Rounds of:

  • RDL x 5 (45/35lbs)
  • Hang Muscle Clean x 5
  • Front Squat x 5
  • Press x 5

Workout of the Day

A. 4 Sets

  • A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
  • A2: Wtd Pull Up (Pronated) x 3-4 @ 20X1 OR 2-3 Negatives @ 51A1 – Rest 60 seconds

B. 6 Sets

Against a 60 second clock:

  • Bar Facing Burpee x 8
  • Thruster x max reps in time remaining (75/55)

Rest 60 seconds between sets.

-score is total number of Thrusters

C. Complete 50 reps of UNBROKEN Push Ups with hands elevated on a box or on a barbell in the rack. Choose a height for your hands that will allow you to complete the reps UNBROKEN with perfect posture and mechanics.

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