2.12.2016

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

 

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