A1.
Build to a moderate 5 unbroken reps in the Thruster. Keep bar in proper position and keep chest tall.
A2. Side Plank x 45 seconds x 4 sets.
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Complete as many rounds and reps as possible in 10 minutes of:
Thrusters x 10 reps ---use 60% of your moderate 5 from A1.
Burpees x 10 reps
A. build to a tough single Split Jerk from rack
Complete as many rounds and reps as possible in 10 minutes of:
Thrusters x 10 reps ---use 60% of your moderate 5 from A1.
Burpees x 10 reps
CrossFit:
A. build to a tough single Split Jerk from rack
B. emom x 8 minutes - Front Squat @20X1 x 2-3 65-70% of 1rm - focus on speed on way up and positioning. Don't let yourself get sloppy.
C. Overhead Squat @30X1; 3, 3, 3; rest 3mins
D. weighted dip build to a tough double
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