A. Warm up
3 rounds :
7 -12 box jumps
10 push ups
30 singles
B. Technique:
Thrusters
C. 12 mins AMRAP OF:
5x Thrusters @20/15kg
10 x ring rows
15 box jump overs
Level 2:
A. Front Squat
4/4/4/4/4 reps @70/75/80/85/87,5%
B. Clean
10 mins to establish your 1RM
C. 3 mins amrap of :
15 X kb Swings
15 burpees
2 mins rest
3mins AMRAP OF:
12 chest to bar
12 hang power clean @60/45kg
2 mins rest
3 mins AMRAP OF:
9 hspu
9 hang power snatch @ 60/45kg
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