The Thrust Is a Must

Note: Friday evening classes are canceled this week.
Workout of the Day:
Teams of 3
AMRAP 20
400m Run (together)
40 Thrusters (1 teammate working at a time)
* Weights increase each round by 5-10lbs, after 5th round its max reps at chosen weight.
Competition:
1. Clean and Jerk
A. EMOMx10: 1 Rep, Climbing
B. Strength
5×3 Front Squats
C. Conditioning
“Nate”
AMRAP 20:
2 Muscle Ups (or 1 leg less rope climb)
4 HSPU
8 KBS, 70/53
D. Gymnastics Conditioning
EMOMx16:
Odd: 10/8 Cal Assault Bike
Even: 25′ HS Walk
Or
30Sec Belley to Wall HSH
E. Accessory Work
CrossOver Symmetry 3-4 sets
Flys, Scap Pulls, Skiers
 
 
 

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