Recommended Warm Up (15 Minutes):
1:00 ON/ 1:00 off x 4 sets on bike or rower
*Put a good effort in, get sweating.
With an empty barbell:
-20 Air Squats (pause the first 10)
-10 Strict Press with pause at the top
-10 Front Squats
-10 Split Jerks no barbell
-10 Split jerks with the barbell
3 Rounds for Time:
15 Thrusters (115/75#)
30 Toes to Bar
15 Minute Time Cap
*Scale the thruster weight so that a round doesn’t take more than 2 sets. Try to breathe at the top of each rep. Chip away at the toes to bar.
Toes to Bar or Knees to Chest or Ab Mat Sit Ups
3 Squat Clean + 1 Split Jerk
*Work up to a heavy set of this. Really focus on the final split jerk after the 3 cleans. Drop the bar after each rep. Try to make all 3 cleans look the same!