Warm Up
Row 300m
Dynamic Drills
Ankle and Front Rack Mobility
Then
- Squat to Stand x 0
- Good Morning x 10
- Thruster x 10 (45/35)
Workout of the Day
A. Thruster – Take 12 minutes to build to a “moderate” single from the floor.
B. Against a 15 min. clock:
From 0-10:00 – Complete as many reps as possible in the ascending ladder of:
- Power Clean x 3 (135/95)
- Burpee over the Bar x 3
- Power Clean x 6
- Burpee over the Bar x 6
-add 3 reps to each after each completed round. so 3,6,9,12,15……
From 10:00 to 15:00
- Establish a 1RM Thruster from the floor
