MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders
WU: 5 BB Power Cleans. 5 BB Front Squats. 5 BB Thrusters. 5 OTB Burpees.
REVIEW: Front Squat. Thruster. Power Cleans. OTB burpees.
S: Front Squat. 7-7-7.
C: 3 rounds. 3:00 of work/:60 rest
3 thrusters 135/95
4 Power Cleans 135/95
5 OTB Burpees (both feet must pass over the bar at the same time)
PURPOSE: Skill Practice. Efficiency. Stamina. C/R Endurance. Power. Agility. Coordination. Fun with thrusters.
LI: Weight of choice. Step overs okay. OTB Squat thrusts okay.
PWMOB: Full body rollout.
The Mar: 2 rounds. 3:00 work/:60 rest
10 flutter kicks
10 sit to stands
S: Front Squat. 5×5 at medium weight.
C: 3 rounds of 3:00 work/:60 rest
5 DB front squat to press at weight of choice
6 RKB swings at weight of choice
7 mountain climbers per leg