EMOTM for 10 min
2 reps shoulder press @80%
then
7 min AMRAP
Squat clean Thruster Rx (185/115) I - A (155/105) I - B (135/95) I - C (115/75) Novice- (95/65) Beginners should go with no more than 45#
Warmup
400 m run / 500 m run
10 Air Squats
10 Overhead Squats
10 push-ups
10 pull-ups
10 GHDs or Ab-mat situps
10 Thrusters w/ PVC
10 Squat Clean Thrusters (progressively increase to working weight)
Warmup
400 m run / 500 m run
10 Air Squats
10 Overhead Squats
10 push-ups
10 pull-ups
10 GHDs or Ab-mat situps
10 Thrusters w/ PVC
10 Squat Clean Thrusters (progressively increase to working weight)
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