Warm-up
2 Rounds:
10 Goblet Squats
10 KB swings
10 kb Push Press
( Do 5 each arm, performed with one KB)
10 KB swings
10 kb Push Press
( Do 5 each arm, performed with one KB)
Thruster video
Strength
Thruster
20 reps for time
Work up to 80% of 1 RM
Complete 20 reps for time ( From rack)
Complete 20 reps for time ( From rack)
Metcon
16 min amrap:
10 KB swing (53/35) RX+ (70/53)
10 Box Jumps 24/20
10 KB/DB Lunges (53/35) (70/53)
10 Box Jumps 24/20
10 KB/DB Lunges (53/35) (70/53)